Front squat, 5x4, 2:00 rest
CTB pull ups, 6x5, begin a set every :60
+
AMRAP in 10:00
200m run
14 wall balls
8 burpees
Max out Friday
+
For time with a partner, one person working at a time
200m run (relay style, each person runs full distance)
then 3 rounds of
20 hang power cleans (65/95), bar cannot touch ground
20 burpees
then
200m run
2 push press + 1 split jerk, 5x1, 2:00 rest
Power clean, build to a quick single in 10:00
+
3 sets for even times:
1-2 muscle ups or 2 wall walks
5 power cleans @60% of B
10 box jumps
2:00 walk rest
Front squat, 5x5, 2:00 rest
+
EMOM for 8:00
Evens- 6-8 toes to bar
Odds- 3 power snatches (55-75/85-105)
+
AMRAP in 8:00
6 thrusters (65/95)
8 bar-facing burpees
100m run
Pray for our brothers and sisters
Clean-grip deadlift, 5x4 building each set, 2:00 rest
Behind the neck shoulder press, 3x6-8, 2:00 rest
+
10:00@90%
10 HR push ups
12 KB swings
14 wall ball
35 double unders
+
Not for time:
Accumulate :60 L-hang from bar