Romanian deadlifts

1×10@45%

1×8@50%

1×6@55%

5×4@60%

% of back squat

MetCon

4 rounds

7 Squat Cleans 185/125

15 Hspu/push-ups

30 sit-ups

Push press

1×10@65%

1×8@70%

3×5@75%

Push press

3×5@75%

MetCon

7 min sprint chipper

30 box jump overs

30 burpees

30 DB snatch 50/35

30 goblet squats 50/35

Back Squat

1×10@60%

1×8@65%

1×6@70%

5×5@75%

MetCon

10 min AMRAP

*** 400 m run buyin

10 push press 155/105

10 pull-ups

25 double unders

Tempo Snatch

3-5 second deadlift to knees before snatch

2×1@60/65/70/75/80%

MetCon

3 rounds

30 pistols

10 clean and jerks 155/105

14 min cap

Romanian Deadlifts

5×15 as heavy as for allows

MetCon

800 m run

50 toes to bar

14 min time cap

Push press

5×7@60%

Push jerk

5×5@60%

MetCon

5 Squat Cleans @ 135/95

15 burpees

4 Squat Cleans @ 155/105

15 burpees

3 Squat Cleans @ 185/125

15 burpees

2 Squat Cleans @ 205/135

15 burpees

1 Squat Clean @ 225/155

8 min AMRAP

Back Squat

5×15 As heavy as quality allows

MetCon

100 double unders

75 kB swings 53/35

50 sdhp 53/35

25 ring dips

Power cleans

3×3@60%

3×2@65%

3×2@70%

MetCon

14 min AMRAP

1 mile run

Max effort burpee pull-ups

Front squat

2×10@50%

2×8@55%

5×6@60%

MetCon

30 deadlifts 135/95

250 m run

20 deadlifts

250 m run

10 deadlifts

250 m run

Romanian DL

4×4@65%

MetCon

12 minute amrap

800 m run

30 kb swings 53/35

30 burpees

30 pistols