A1) 4×5 Bench Press @ 42×1 – rest 30 seconds

A2) 4×5 Weighted Strict Supinated Pull-Ups (heavier than last week) – rest 90 seconds

B) 5 rounds for total working time @90%:

– 250 m Row Sprint

– 30 Double Unders

– 8 Burpees AFAP

– rest 3 min

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

A2) 3×4-6 Weighted Ring Dips – rest 90 sec

B) 16-12-8-4 reps for time of:

– R/L Kettlebell Snatches (16R/16L, etc.)

– Box Jump – step down (24/20)

A) 5x 1 power clean + 1 hang squat clean + 1 jerk

B) 5 rounds for total working time:

– 6 TnG power clean and jerk

A) Split Jerk  3, 3, 2, 2, 1, 1, 1 (find a heavy single off rack) – rest 2 min

B) 1&1/4 Front Squat 3, 3, 3, 2, 2, 2 – rest 2 min

C) 4x Partner Band Sprints + 8 Burpees AFAP @ 100% (down and back)

A) 7×2 Hi- Hang Snatch – rest 60 sec.

B) 3 rounds for total working time @90%:

– 400m run

– 15 UB Kettlebell swings (53/35)

– 15 Box jumps – step down (24/20″)

– rest 4 min

A1) 4X5 Weighted Strict Pullups – heaviest possible, rest 60 sec

A2) 4×6 Good Mornings – rest 60 sec

B) 3xME HSPU, Strict + Kipping – rest 90 sec

C) 2K Row For Time

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