Work up to a heavy complex of
Power Clean + Hang Squat Clean + Jerk

Four sets of five

Thruster [42,5/30 kg]
Every Minute On-The-Minute 6 Burpees

WOD starts with thrusters

4 x 12 AHAFA

(Upper hold)

Find TM in 15min:

5 Hang power clean

4 rounds
YGIG / movement
10 Press behind the neck
10 Double KB/DB bent over row

For time:

10 kb swing 32/24 kg
10-9-8-...-1 goblet squat

tc 10 min

20 min to find max in:

3 Thrusters

Back Squat
6-4-3-4-6 reps

AMRAP30
In pairs

8 Cal bike
8 Bar over burpees
8 Over head squat 42,5/30
8 Abmat sit up

*One starts the amrap and one goes for a 400 meter run. When the runner comes back she/he continues the amrap where the other left off. The one who started the amrap goes for a 400 meter run. If you don’t have a buddy you can run after every round.