Fitness

Metcon
A. For time:

30 SB Clean&(Push) Press

Time Cap: 10:00min

Metcon
B. AMRAP 10:

10 DB Thrusters
10 Burpees

Metcon
C. EMOM 10(5 Sets):

Even: 200/150m Row
Odd: :30s Plank Hold

Performance

Metcon
A. 10:00-15:00min to find your technical max of the following complex:

3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks

*No steps allowed during any of the lifts.

Metcon
B. Take 75% of A, death by:

1 Hang Power Clean + 1 Front Squats + 1 Push Jerks
2+1+1
2+2+1
2+2+2
...
5+5+5(end of WOD after 13:00min)