Start @ 0' 3 rounds of 30 db snatch @ 25/17,5 kg 30 ab mat sit ups Start @ 10' 3 rounds of 20 hang power clean @ 40/30 kg 20 front rack lunges @ 40/30 kg Start @ 20' For time 50 toes to bar 50 bb thrusters  

Amrap 15' 40 cal row 30 burpees 20 push jerks @ 70/45 kg ::: rest ::: split jerk practice  

For Time 25 - 20 - 15 - 10 squat clean @ 50/35 kg kipping pull ups

Start @ min 0 500m row 50 medball clean 500m row Start @ min 10 5 rounds 40 double unders 8 strict pull ups Start @ min 20 30 kb front rack lunges 60 kb swings 30 kb front rack lunges

Amrap 15' 21 wall balls @ 9/6 kg 15 box jumps "R" @ 60/50 cm 9 toes to bar ::: rest ::: work on 5 rm overhead squat

Team 2x - For Time 150/120 cal row 10 rounds "DT" @ 60/40 kg 300 double unders  

For Time 21 - 18 - 15 - 12 - 9 - 6 - 3 Power snatch @ 40/30 kg Burpee Lat Jump

5 sets of 4 minutes Amrap of 4 power cleans 8 push ups 12 air squats ::: 2 min rest btw ::: increasing load @ every set (50-60-70-80-90 kg)

Amrap 20' 2 muscle ups 8 alt db snatch @ 30/20 kg 16 wall balls @ 9/6 kg  

Intervals - Row 5 min - max distance - 100m/switch 6 min - max distance - 200m/switch 7 min - max distance - 300m/switch ::: rest ::: In 20 min, max load of 1 front squat + 1 thruster + 1 jerk