A. 6 rounds for time

3 Rounds of:
20 DB hang power Cleans
14 DB Thruster
9 Pull Ups

- 3min rest-

2 Rounds of:
400m run
14 DB Push Press
9 T2B
9 Push Ups

-3 min Rest -

1 round of:
20 Burpees
20 DB snatches

A. Front Squat 3 x 4-6

4-6 Front Squat
4-6 Front Squat
4-6 Front Squat

B1. Dumbbell Floor Press 3 x 6-12

6-12 Dumbbell Floor Press
6-12 Dumbbell Floor Press
6-12 Dumbbell Floor Press

B2. Ring Pull-Up 3 x 4-8

4-8 Ring Pull-Up
4-8 Ring Pull-Up
4-8 Ring Pull-Up

C. Accessories

3 sets of:
15-25 seated banded leg curls (1sec. hold at peak)
8-15 seated Single Arm DB-OH Triceps ext. (each side)
12-20 bent over wide elbow DB-rows
30sec. pull apart hold

A. Snatch Complex

Every 90s for 8 sets
1 snatch grip lift off below knee
1 snatch grip Deadlift to hip
1 snatch high pull
1 snatch

Build up with great mechanics

B. Accessories

3 sets

10 palloff press / side
Rest 30s
50m singlearm farmerswalk each arm
Rest 30s

A. Romanian Deadlift 3 x 6-10

6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift

B. Intervals

30sec. on 30sec. off x9
1) Echo Bike
2) Push ups
3) Ring Rows

A. Clean and Jerk 4 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

B1. Back Squat 3 x 5

5 Back Squat
5 Back Squat
5 Back Squat

B2. Muscle-Up 3 x 1-5

1-5 Muscle-Up
1-5 Muscle-Up
1-5 Muscle-Up

C. Metcon

For time
50 Burpee Boxjump overs
50/40 Cal Echo Bike

TC (10 min)

A. Long Conditioning

Amrap12
20 alt. Boxstepups (22,5/15)(20")
15 pushups
10 alt. DB snatches (22,5/15)
5 hand supported burpee boxjump overs (20")

Rest 4 min

Amrap12
500/450mrow
25 wallballs (20/14)