Every 1,5 min for 12 minutes (8 sets)
2 clean&jerk @60-80% (sharp lifts, not max weights)

4 x 4 deadlift

• leave two reps in the tank
• rest 4 min btw sets

For time:

Start with 5 Burpees

then

RX+
200 Weighted Air Squats, every minute on the minute 5 Burpees
*use any weight to add more volume

RX
200 Air Squats, every minute on the minute 5 Burpees

SCALED
150 Air Squats, every minute on the minute 4 Burpees

What we want to achieve:
*Full range of motion in both movements
*Good quality reps
*Lungs and legs on fire
*Post style and scores in comment

3 rounds of
8 shoulder press (leave 1-2 reps in the tank)
- rest 90sec
10 double kb row
- rest 90sec

6-8 x 2-3 split jerk

• rest as needed

Complete as many rounds as possible in 20 minutes of:

5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters 42,5/30kg

3 rounds for time:

• row 500 m
• 12 dumbbell thrusters (as heavy as possible)
• 12 chest to bar chin-ups

Sled push 5-10 x 20 m. Go fast! Work/rest 1/3

For 20minutes:

• behind the neck jerk doubles

15 Mins working on ring MU
Low rings
Banded
Assisted
Strict
Kipping