Squat clean-thruster
3-3-3-3-3
Squat Clean into a thruster

From 0-3 min. perform:
100 Double Unders
From 3-6 min. perform
50 Double Unders
10 Power Snatch (115/75 lb.)
From 6-9 min. perform:
2 Rounds
25 Double Unders
5 Power Snatch (115/75 lb.)
From 9-12 min. perform
AMRAP Power Snatch (95/65 lb.)

EMOM 12 minutes:
3 Front Squat (185/125 lb.)
AMRAP Ring Dip for the remaining minute

3 Rounds:
15 Burpees
20/15-Cal. Row
Rest 2 min.

5 Rounds:
400-m Run
20 GHD Sit-ups
15 Deadlifts (225/155 lb.)

AMRAP 15 minutes:
1-2-3-4-5…
Back Squat (225/155 lb.)
Bar Muscle Up
Add one rep each round

3 Rounds:
21 SDHP (95/65 lb.)
36 Lateral Bar Jumps
100-m Barbell Walk

Split Squat
3-3-3-3-3

Optional
5 Rounds:
20 Air Squats
With the time remaining of 1 minute, hold a Handstand.

Chewbacca
For Time:
1km Row
50 Wall Ball (20/14lbs)
50 Box Jumps (24/20-inch)
50 Ring Pushups
50 KB Swing (24/16kgs)
50 MB Clean
1km Row

For Time:
800-m Run
9 OH Squat (135/95 lb.)
400-m Run
6 OH Squat
200-m Run
3 OH Squat
200-m Run
6 OH Squat
400-m Run
9 OH Squat
800-m Run