Every 4min x 4: 3min Work, 1min Rest: 50 Double Unders 10 DB Box Step Overs (50/35lbs to 20/24″) Max .....
Every 4min x 4: 5 Touch and Go Power Cleans, starting at 95/65 and increasing by 10lbs each round 12 .....
For Time: 800m Run 3 Rope Climbs 9 Target Burpees 400m Run 2 Rope Climbs 9 Target Burpees 200m Run .....
Barbell Cycling 4 Sets for Total Reps 1min Max Effort Power Snatch (135/95) 1min Rest
EMOM 16: A) Barbell Floor Press – 4 Reps, building to RPE 8 B) Box Jump from Seated Position (30/24’) .....
3RFT: 15 KBS (70/53) 30 OHS (95/65) 90 Double Unders
21-18-15-12-9 T2B Front Squat (135/95)
AMRAP 15: 2Rds: 20 SA DB Snatch, alternating (50/35) 20 Box Jump Overs (24/20″) Into 2Rds: 20 SA DB Hang .....
Barbell Cycling 4 Sets for Total Reps 1 min Max Effort Power Clean and Jerk (135/95) 1min Rest
AMRAP 20: 10 Thruster at (75/55) 10 Pull Ups
Every :90 x 10, alternating: A) Double Unders – pick a challenging number B) Handstand Walk practice
2 Rounds for Total Time: 100 Push Ups Rest 2min 100 Ring Rows Rest 2min
