A. Every 90sec for 5 sets complete the following, building to a TOUGH set of 3 in the front squats:
1 squat clean + 3 front squats
B. 10 min EMOM
Clean x 3 reps @ 65-75%
C. AMRAP 5 min
10-8-6-4-2
Front squats 155,105
Burpees
Rest 3 min
AMRAP 5 min
12-9-6-3
Hang power clean 135,95
Burpees
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe