Split Jerk – 1 rep max Work up to 1 rep max split jerk

Back Squat 1 Rep Max Suggested rep build up with increasing weight 9-6-3-3-3…. TC 20

For Quality 4-5 Rounds: 10 Single Arm Russian KB Swing -R 10 Single Arm Russian KB Swing -L 10 Prone press up 10 DB seated good mornings 1 minute rest

AMRAP 11:   16 DB snatches 50/35 8 Burpee box jump overs 24/20”

Manion 7 Rounds For Time 400 meter Run 29 Back Squats (135/95 lb)

AMRAP 21: 200m SB Bear Hug Carry 100/75 20 Bag facing burpees

2 RFT: 75 air squats 50 push-ups 25 pull-ups 600m Run   TC 20

AMRAP 8: 10 Wall balls 20/14 to 10’/9’ 6 Hang Snatches 95/65 10 HSPU

3 Rounds for time: 30 Box jump overs 24/20” 20 Dual DB Hang cleans 50/35 15-10-5 Bar Muscle ups   TC 17

For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*