AMRAP 12
3 Hang Squat Snatch 115/75
6 Lateral Burpees Over Bar
12 Toes to Bar

Then – Back Squat 3-3-3

Hang Squat Clean 5-5-5

Then – For Time
15-12-9-6-3
Hang Squat Clean 135/95
Ring Dip

Shoulder Press 5-5-5

Then – 5 Rounds For Time
30 Double Unders
12 Shoulder to Overhead 115/75
12 Pull Ups

AMRAP 20
Row 1000/800 (Buy In)
Then – With the time remaining – AMRAP
15 Wall Ball 20/14
9 Burpees 6″ Touch
3 Rope Climbs 15′

AMRAP 8
12 Alternating Dumbbell Snatch 50/35
Right Arm Dumbbell Walking Lunge 10m 50/35
Left Arm Dumbbell Walking Lunge 10m 50/35

Then – Back Squat 5-5-5

For Time
21-15-9
Sumo Deadlift High Pull 95/65
Toes to Bar

Then – Bench Press 5-5-5

Rounds For Time
12 Lateral Burpes Over Bar
6 Cleans 155/105
3 Bar Muscle Ups

Thruster 5-5-5

Then – For Time
15-12-9
Thruster 135/95
Chest to Bar Pull Up

Alternating EMOM 20
10/8 Calorie Row
10 Burpees
10/8 Calorie Bike
30 Double Unders

CrossFit Total
1 Rep Max Back Squat
1 Rep Max Press (Strict)
1 Rep Max Deadlift

Each movement is allowed 3 attempts to establish your 1 Rep Max.
You are allowed as many warm up stets/reps as needed before attempting a 1 Rep Max.