WHLF Give Back

Heavy for the day:
7 Deadlift
– THEN –
18-15-12-9-6-3
Push up
3-6-9-12-15-18
Hang squat clean (115/75#)
*16 minute time cap

Heavy for the day:
2 Touch-and-go power clean
2 Front squat
2 Jerk
– THEN –
AMRAP 17 minutes:
15 Calorie bike
15 C2B Pull up
15 Push up
20 L-hang leg kicks
20 WB Shot (20/14# to 10′)
20 KB Swing (70/53#)

2-2-2 Split jerk
– THEN –
15-12-9-6-3
Row (Calories)
C2B Pull up
Strict HSPU
Box jump (30/24″)
*16 minute time cap

4-4-4-4 Front squat
– THEN –
EMOM 14 minutes:
Min 1:
12 WB Shot (20/14# to 10′)
6 C2B Pull up
Min 2:
3 Touch-and-go clean
1 Jerk
*Build to as heavy as possible

Heavy for the day:
1 Snatch
2 OH Squat
– THEN –
7 Rounds:
2 Power clean (225/155#)
2 Front squat (225/155#)
2 Jerk (225/155#)
4 Bar muscle up
*14 minute time cap