A. Deadlift, build to a tough single in 15:00
+
For time:
100 double unders
10 power cleans (95/135)
20 knees to elbow
30 calorie row
40 wall ball
50 sit ups
60 air squats
100 double unders
+
if any extra time, work on skill of choice
A. Max out Friday
+
For time @100%
250 meter row
25 KB swings
25 HR push ups
25 pull ups
250 meter row
A. Power clean, build to a max in 15:00
B. Chest to bar pull ups, 4x5-7
+
For time:
50 thrusters (95/135)
every minute stop and do 3 burpees
A. Front squat, 5x3, 2:00 rest between sets
B1. Pendlay row, 3x5-7 reps
B2. Ring dips, 3x5-7 reps. Get as deep as possible in the dip
+
12:00 EMOM
1st min- 2-3 wall walks
2nd min- 35 double unders
3rd min- 6 box jump overs
A. Deadlift, build to a 3RM in 15:00
B1. Push press, 3x5
B2. Pull ups, 3xME
+
AMRAP in 10:00
5 power cleans, 95/135
7 bar facing burpees
9 toes to bar
200 meter row