A1) 3×20 Front Rack Reverse Lunges (continuous alternating steps) – rest 20 sec.

A2) 3xME HR Push-Ups – rest 60 sec.

B) 20 min EMOM:

– EVEN: 3 Power Cleans + 5 Burpees

– ODD: 20 Double Unders (40 singles)

A1) 4x 1.1.1.1.1 Press Cluster @ 80-90% (rest 20 sec btwn reps) – rest 20 sec

A2) 4×5 Pendlay Rows – rest 90 sec

B) 3x at 95%:

– 500 m row

– 25 thrusters (45/35)

– 10 pull-ups

– rest 3 min

A1) Build to a heavy Power Clean & Push Jerk in 10 minutes (not a one rep max)

B) For time:

10 Burpee Over-the-Box Jumps 24/20″
15 Power Cleans 135/95#
10 Burpee Over-the-Box Jumps 24/20″
20 Shoulder to Overhead 135/95#
10 Burpee Over-the-Box Jumps 24/20″
15 Power Cleans 135/95#
10 Burpee Over-the-Box Jumps 24/20″

C) Optional Finisher: 3xME Strict T2B or Hanging Pikes or Hanging Knee Raises – rest as much as needed

A) 7×2 Hang Snatch – rest 90 sec.

B1) 5×3 Snatch First Pulls @ 100%+ 1RM – rest 60 sec.

B2) 5×3 High Bar Back Squat @ 70% and building AHAP – rest 120 sec.

C) 3 Minutes Accumulated FLR

At 85% complete the following:

12 min AMRAP

– 10 Deadlifts (185/115)

– 5 Burpees

– 500m Row

-rest 6 min-

12 min AMRAP

– 10 KB Swings (53/35)

– 5 Ring Dips

– 400m Run

-rest 5 min-

Run 1 mile

Function

A) 7×1 Hang Squat Clean (top of knee) + 1 Jerk – rest 90 sec.

B1) 4×6-8 Bench Press; rest 20 sec

 Performance

A) 7×1 Squat Clean Below Knee + 1 Jerk – rest 90 sec.

B1) 4×6-8 Bench Press; rest 20 sec

A1) 3×20 Front Rack Reverse Lunges (continuous alternating steps) – rest 20 sec.

A2) 3×5-6/arm Bent Over Row AHAP- rest – 90 sec.

B) 4 rounds for total working time:

– 10 KB Thrusters (1 KB/arm)

– 40 Double Unders

– 200 m sprint

– rest 3 min

A1) 3xME Zercher Carry (heavier than last) – rest 60 sec.

A2) 3×10 Horizontal Ring Rows – rest 60 sec.

B) 21-15-9 reps for time of: