Bench press, 3 x 2, 90 %

25 Min AMRAP;
6 Strict chin ups
12 Floor press 2x22.5/15
15 banded tricep extensions
20 single db curls 22.5/15kg (close, hands each end of db)
rest 1 min

All for time:

5 rounds of:

10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

50% x 5
60% x3
70% x1
75% AMRAP
Use 90% of your max
Last set is all out with nothing in reserve.

Hang snatch 6x2 65%

Back Squat

Build 1 RM in 20 minutes.

Example approaching reps & loads : 5 x 50%, 4 x 60%, 3 x 70%, 2 x 75%, 2 x 80%, 1 x 85%...etc

Rest & Recover

Front squat

3x4

(E3MOM)

For time:

21-15-9
kbs@32/24
burpee

Front squat

6-4-2
6-4-2

(E2,5MOM/ 2-3reps in tank)