Rest

3min AMAP
Snatch (M=135lbs, W=85lbs)
Cap yourself at 30 reps
9min Rest
3min AMRAP
15 Thrusters (M=95lbs, W=65lbs)
15 Pull Ups
Cap yourself at 3 Rounds
9min Rest
3min AMRAP
15 DeadLift (M=225lbs, W=155lbs)
15 Hand Stand Push ups
Cap yourself at 3 Rounds

Snatch  3/50% 3/60% 2/70% 2/80% 4-5×1/85-95%
Clean & Jerk  3/60% 2/70% 2/80% 4-5×1/85-95%
Back Squat  1/ 1/ 1/

“CF Total”
Back Squat 1/ 1/ 1/ *1/ *1/
Press 1/ 1/ 1/ 1*/ *1/

Rest

10 Rounds of AQAP of:
10 Back Squat (M=225lb/W=155lb)
10 Burpee

5-15min Rest

14 Round Tabata Row

Row 5k

RDL+Clean Pull+FS  2×6ea/
3 Pos. Clean & Jerk 1ea/
Clean (from blocks)  5/ 4/ 4/
Clean  3/ 2/ 1/ 1/
OH Squat  4/ 2/ 2/ 1/ 1/
Reverse Hyper Extension 4×8/

Power Clean 5×3/
Bent Over Row  5×5/

4 Rounds of:
12 Ring Dip
8 Full Glut Ham

Rest