Sets 4 Shoulder Press | 65 kg 4 Shoulder Press | 70 kg 4 Shoulder Press | 70 kg 4 Shoulder Press | 70 kg

Sets 4 Split Jerks | 61 kg 4 Split Jerks | 70 kg 3 Split Jerks | 84 kg 1 Split Jerk | 93 kg 1 Split Jerk | 102 kg 1 Split Jerk | 107 kg 1 Split Jerk | 110 kg 1 Split Jerk | 116 kg 1 Split Jerk | 121 kg

12:00 AMRAP: 100 Double Unders 30 Pull-ups 10 Power Cleans, 74 kg

Sets 1 Low Hang Snatch + Hang Snatch | 88 kg 1 Low Hang Snatch + Hang Snatch | 88 kg 1 Low Hang Snatch + Hang Snatch | 88 kg 1 Low Hang Snatch + Hang Snatch | 88 kg 1 Low Hang Snatch + Hang Snatch | 88 kg 1 Low Hang Snatch + Hang Snatch | 93 kg

22:00 AMRAP: 20 Wall Balls, 13 kg 30 Heavy Rope Double Unders 15 Burpees

Sets 5 3-secs Bottom Pause Back Squats | 129 kg 5 3-secs Bottom Pause Back Squats | 138 kg

100 Dumbbell Push Press, 22.5 kg

Sets 5 Weighted Box Jumps | 20 kg 5 Weighted Box Jumps | 25 kg 5 Weighted Box Jumps | 29 kg

Sets 3 Overhead Squats | 97 kg 3 Overhead Squats | 97 kg 2 Overhead Squats | 106 kg 2 Overhead Squats | 106 kg

Sets 1 Clean & Jerk | 106 kg 1 Clean & Jerk | 106 kg 1 Clean & Jerk | 106 kg 1 Clean & Jerk | 106 kg 1 Clean & Jerk | 106 kg 1 Clean & Jerk | 106 kg

Sets 1 Snatch | 88 kg 1 Snatch | 88 kg 1 Snatch | 88 kg 1 Snatch | 88 kg 1 Snatch | 88 kg 1 Snatch | 88 kg

4 rounds of: 30 Heavy Rope Double Unders 15 American Kettlebell Swings, 32 kg 200 Runs 10 Power Cleans, 52 kg

Sets 20 Barbell Good Mornings | 35 kg 20 Barbell Good Mornings | 35 kg 20 Barbell Good Mornings | 35 kg

Sets 5 Deficit Deadlifts | 144 kg 5 Deficit Deadlifts | 144 kg 5 Deficit Deadlifts | 144 kg 5 Deficit Deadlifts | 144 kg

15 Squat Snatches, 61 kg 50 Burpees 15 Squat Snatches, 61 kg 50 Burpees 15 Power Clean & Jerks, 61 kg 50 Burpees 15 Power Clean & Jerks, 61 kg