SP: 2x10 (50-60%)

Teams of 3
For Time (30 Minute Time Cap):
250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row + 30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

clean complex AHAP, 15 min time cap
clean, hang clean, jerk. back squat

Strength

Back Squat

1-1-1-1-1-1-1-max reps 70%

WOD

In pairs:

1-2-3-4-5

KB snatch left
KB snatch right
Bar Muscle-Ups

*KB snatch is as heavy as possible

AMRAP 16mins
2-4-6-8....kipping pull up
1-2-3-4....Squat Clean @70/47kg
score : total reps

3 Rounds for time (30-20-10reps):
Row
T2B
KBS (US) 32/24kg

1st rnd 30 each, 2nd rnd 20 each and 3rd rnd 10 reps each.

• Rest 90sec btw sets

Banded Pushdowns: 3 x 30-50. Rest 30s.

On the 0:00-03:00 Run 500m, AMRAP DB hang C&J alt. (10-15/15-22,5kg)
On the 6:00-09:00 Row 500/450m, AMRAP MU / bar MU / C2B / pull-up
On the 12:00-15:00 Run 500m, AMRAP T2B / K2E
On the 18:00-21:00 Row 500/450m, AMRAP DB walking lunges (7-15/10-22,5kg)

*80% effort

Score the total reps of AMRAPs.

3-4 Back squat @60-70% 1RM