Snatch Grip RDL
5×3

AMRAP 8
6 Power Clean (135/95)
6 Toes to Bar
6 Burpees

Rest 2min

AMRAP 10
500m Row Buy In:
4 Squat Clean (135/95)
6 HR Push up
8 Lunges

Front Squat
5 Sets
Pause Squat + 1/4 Bounce + Full Squat

3 Rounds
200M Run
15 Push Press 115/75
12 Box Jumps 24/20
9 Strict Pull Ups

For Time:
1 – 100m Run
2- Hang Power Clean (135/95)
3- Deadlift (135/95)
4- Box Jump (24/20)
5- HSPU
6- Ring Dips
7- Push Ups
8- Wall Balls (20/14)
9- KB Swing (70/53)
10- DUx2
11- Front Squats (135/95)
12- Shoulder to Overhead (135/95)

AMRAP 30

400 M Run

5 Pull-ups
10 Pushups
15 Squats

Repeat

Complex
6 Sets
Heaving Snatch Balance + 2 Overhead Squats

21-15-9
Push Press 115/85
Single-Leg Squat (Pistol)

into
30 OH Squats 75/55
* Unbroken or 200M Run

Pull up complex

3 Rounds
12 FR lunges
8 burpee
10 Thrusters
8 burpee
12 FR lunges

Rest :60

Havana

AMRAP 25

150 double unders
50 pushups
15 power cleans (185/125)

3×10 Deadlift

3 rounds
3 power snatch
50 DU
200m Run
50 DU
6 Snatch

Jerk
5×2

3-6-9-12-15
HandStand Push Up
15-12-9-6-3
American KB Swing 70/53

The long road

250 Calories
Every 5 minutes
10 step ups
10 pull ups