5 min amrap 2-4-6-8...

dumbbell hang clean & jerk 17.5/12.5kg

dumbbell squat 17.5/12.5kg

2 RM hang cluster

180 double under 30 toes to bar 30 handstand push-up

Split reps and choose order anyhow

Time cap 9 min

2 x 2 min intervals

15/12 cal row 10 deadlift 70/50kg max reps bar over burpee

Then…

1 x 3 min interval

15/12 cal row 10 deadlift 70/50kg bar over burpees until total 50 total reps complete or 3 min time cap

1 min rest between intervals

40 wallball 9/6kg 20 c2b / pull-up 20 oh lunge 17.5/12.5kg 20 db snatch 17.5/12.5kg 20 hang power clean 50/35kg 20 box jump 60/ 50cm

Time cap 13 min