21, 18, 15, 12, 9, 6, 3 rep rds:
Power Snatch - 75/55
Push-up burpees


Post time to comments.

Front Squat, 3-3-2-2-1-1, 180 sec
+
12, 9, 6 rep rds:
Hang Squat Clean @ 50% RM Front Squat
Chin-ups
+
Tabata Anchored Sit-ups

For time:
30 GHD Sit-ups
10 Press @ 90% RM - no push pressing!
10/arm Turkish Get-ups - 30/20lb DB's
10 Push Press @ 100% Press RM
10/arm Turkish Get-ups - 30/20lb DB's
10 Push Jerk @ 110% Press RM
30 GHD Sit-ups


Post time to comments.

A1. Bench Press, 5-3-1-5-3-1, 120 sec
A2. Chin-ups, 2-3 reps x 6 sets, 120 sec - make it tough
B. KBS - all the way overhead, AMRAP in 5 min - 24/16kg
C. GHD Sit-ups, AMRAP in 2 min


Post loads for A1,A2 and reps for B and C.

10 min jump rope - alternate high knee, double, singles
+
3 sets:
500m Row @ 90%
500m Row @ 50%
+
10 min jump rope - alternate high knee, double, singles

Deadlift @ 90% 1RM, 1 x 5 sets, 60 sec
+
For time:
15 DL @ 50% RM
30 DB Thruster - 25/15
12 DL @ 50% RM
24 DB Thruster - 25/15
9 DL @ 50% RM
18 DB Thruster - 25/15
6 DL @ 50% RM
12 DB Thruster - 25/15

Post loads and time to comments...

Press, 1-1-1-1, 180 sec
+
AMRAP @ 85% 1RM Press x 1 set
+
4 sets for reps:
30 sec KBS - 24/16kg
30 sec Box jumps - 20/14
30 sec Squats
90 sec rest

or

3 Rounds:

30 KBS 1/1.5 Pood
30 Burpees
30 GHD Sit ups

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