21-15-9 x2

PREWOD
Hang Clean 1RM
20 minutes

METCON
2 rounds for time:
21 Burpees
15 Hang Squat Clean (50% 1RM)
9 OH Walking lunge (same weight)

PREWOD
4×2 Back Squat
*5 second pause at the bottom, work on speed out of the hole and no pause at the top
METCON
For time:
30 Back Squat 135/95
30 Burpee Pull ups
30 Bear Complex 135/95
30 minute cap

Clean & Jerk Skill
15 minutes

4 Rounds for

time:
50 Double Unders
15 HSPU
25 AbMat Sit ups

12 minute AMRAP
150 Wall Ball
90 Double Unders
30 Muscle Ups

PREWOD
5×10 Deadlift @ 50% rest 2:00 between sets
METCON
12-9-6
Squat Snatch (155/100)
Push Jerk (155/100)

PREWOD
5-5-5-3-3-3-1-1-1
OH Squat AHAP 20 minutes

Buy in: 100 double unders
2 rounds for time
15 HSPU
30 Burpees
45 sit

ups
60 m Farmers Carry 70/53

Buy out: 100 double unders

EMOTM for 8 minutes
2 Squat Cleans+ 1 Split Jerk @ 85% Touch-n-go

For time:
70 Wall Ball
50 Toe to Bar
30 Snatch
10 Muscle Ups

1000 m Row
-then-
5 Rounds
25 Pull ups
7 Shoulder to OH (135/95)

25-20-15-10-5
Power Clean (95/65)
Burpees

PREWOD
10 minutes to work to a 2RM Front squat
then
5 minutes to work to a 1RM Front squat

3 Rounds for time:
10 Thrusters (135/95)
10 Box jumps (30/24)