For time of :

16-12-8 reps,
Toes to bar
SA DB Thruster 50/35lb

– Immediately into –

12-8-4 reps,
Bar Muscle ups
SA Devil Press (Alter) 50/35lb

3 rounds for time of :
Run 400m
30 Wallball 20/14lb
15 Burpee Box Jump Overs 24/20inch
* BPBJO (Step Down)

[ TEAM 3]
AMRAP 24
15 Muscle ups
45 Power Clean 155/105lb
30 Bar Muscle ups
45 Push Jerk 155/105lb

A.
Power Clean + Squat Clean + Jerk
2 x (3+3+3) @ 50~60%
3 x (2+2+2) @ 60~70%
2 x (1+1+1) @ 70~80%

B.
3 sets
10 Push Jerk @ 50~55% of Today Heavy

AMRAP 12
3-6-9-12-15 … reps,
Squats
Toes to bar
Kettlebell Swings 24/16kg

For time of :
300/250m Row
10-8-6-4-2 Wall Walks

AMRAP 20
10 DB(2) Hang Power Clean 50/35lb
10 DB(2) Front Squat 50/35lb
10 DB Lateral Burpee
5 Bar Muscle ups

AMRAP 12
24 Box Jumps 24/20inch
12 DB(2) Hang Clean to Overhead 50/35lb
* BJ (Step Down)

[ TEAM 3 ]
3 rounds for time of :
90 – 60 – 30 Target Burpees
60 – 40 – 20 Snatches
30 – 20 – 10 Muscle ups
* M : 95-125-155lb
* F : 65-85-105lb

A.
5 Sets
Halting Snatch Deadlift
Snatch Pull
Power Snatch
Snatch
* Load : 70% ~

B.
3 Sets
5 TnG Power Snatch
* Load : 70~75% of Today Heavy