A) 5 sets of:

A1) 4 heavy Pull Ups (sup)

A2) BB OH hold max effort 40/30kg

For time:

Row 500m

10 thrusters 60/40kg

10 Power Cleans 60/40kg

10 over the BB Burpees

10m HS walk

Cap: 10 min

16.30 Weightlifting

A. TNG cleans + split jerk

A.1 Establish a daily max in two TNG cleans and one split jerk.

A.2 Perform ten singles in clean & jerk (squat clean + split jerk) at the heaviest weight of 3.1.

B. Power clean + hang clean + power jerk

B.1 Establish a daily max in the complex.

B.2 Ten minutes AMRAP at 70% of your daily max. Three power cleans, five hang cleans, seven power jerks. When you have finished one round you simply continue with the next.

If you break up the set of power jerks you have to hang clean the bar to continue where you left off.