7×1 of 1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press –  rest 60-90 seconds

then…

3 rounds for time:

– 30 ballslams

– 60 double unders

– 400 m run

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00

then…

Alternating Tabata of:

– Ring Dips
– Ab-Mat Situps

Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position. Score by taking the lowest rep count for each movement then add them together.

Deadlift

1 x 5 @ 75%, 1 x 5 @ 80%, 2 x 3 @ 85%, 1 x 3 @ 90%

then…

5 rounds of:

– 400m sprint

– 90 second rest

Build up to a 1RM front squat in 15 min.

then…

7 rounds for time of:

– 10 wallball (20/15)

– 25 double unders

1a) Push Press 4-4-4-4 (heaviest possible); rest 30 seconds

1b) Pull-ups (supinated grip) 4xME; rest 1 min

then…

4 rounds for total working time of:

– 20 Pushups (hand release)
– 25 KBS (24/16kg)

*Rest 90 seconds

Every 30 seconds for 6 minutes (14 total reps):

1 Hang Clean (full squat) + 1 Push Press (build from 50 – 70%)

then…

5 rounds for total working time of:

– 3 HPC @ 70% 1RM Squat Clean
– 6 Box Jumps (30/24)
– 12 T2B
– Sprint 100m

*rest 1 min

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

then…

75 TGUP – NOT for time – moderate load to ensure it keeps you focused (do not exceed 25 minutes)

optional: row 1,000m for time

15 minutes to establish a 3RM (touch and go) Power Clean

then…

3 rounds for time of:

– 10 Jumping Lunges (5/side)

– 15 Power Cleans 95/65#

– 20 HR Pushups

– 25 Sit-ups

*compare to 8/7/12