20 min AMRAP:
40 SU Crossovers
10 Burpee Pull Ups
12 Double DB Power Cleans (35/50)

12 min Post For Quality:
Down & Back Heavy Single DB/KB Farmer Carry
16 Plank Push Ups
16 V-ups

5-4-3-2-2-2 Push Press

8 min AMRAP:
15 Thrusters (70/100)
6 WW

FS 3-3-3-3-3-3-3

12 min AMRAP:
18 T2B
10 Single DB Snatch R (35/50)
10 Single DB Snatch L (35/50)
18 T2B
10 Single DB HC&J R (35/50)
10 Single DB HC&J L (35/50)

5 min EMOM: 1x through the complex:
3 DL
3 Power Cleans
3 Jerks

On running 22 min clock:
5 min Max Distance Row
5 min AMRAP:
5 C&J (95/135)
50’ HS
2 min Rest (Add DL Load)
5 min Max Distance Row
5 min AMRAP:
10 DL (145/205)
5 SHSPU (Comp: 10 SHSPU)

For Time:
12-9-6-3-1
RMU
After Each set of RMU:
50’ Double DB Walking Lunge
50 DU

Post Quality: 10 min
:20 sec L hold
5 Inverted Burpees
5-10 SPU

Back Squat 5-5-5-5-5

12 min AMRAP:
20 Double DB Box Step Overs (20/24, 35/50)
30 AMSU
40 WB 14/20, 9/10’ (Comp: 10/11)

DL 5-5-5-5-5
Double DB Bench 10-10-10-10-10

For Time:
100 DU
50 KBS (35/53)
100 DU

For Time:
21-18-15-12-9-6-3
Clusters (65/95)
&
Odd: T2B
Even: C2B (Comp: BMU)

On 24 min Clock:
Every 4:00 for 6 rounds complete:
20 Cal on Machine
10-20 Burpee Box Overs (20/24)

10 min for Quality:
1 TGU R
1 TGU L
15 Vups

10 min EMOM:
0-5: 2 Regip Squat Snatch
5-10: 1 Squat Snatch + 1 OHS

For Time:
40 Power Snatch (Rx: 55/75, Comp: 65/95)
400m Run
40 Hang Power Snatch (Rx: 55/75, Comp: 65/95)
400m Run
40 OHS (Rx: 55/75, Comp: 65/95)
400m Run

10-8-6-4-4 Back Squat

8 min AMRAP: Ascending Ladder:
3/3, 6/6, 9/9…
Front Squat (95/135)
C2B

On 20 min Clock:
5 Rounds:
50’ Double DB Front Rack Lunge (35/50)
30 Crossover Single Unders

Right Into:
AMRAP in remaining time:
30 Alt. Single DB Snatch (35/50)
50 DU

20 min to find max load on the complex:
DL
Hang Power Clean
Hang Squat Clean
Jerk
Front Squat
Jerk

For Time:
500m Row
15 Jerks Rx: 105/155 (Comp: 135/205)

10 min to build up in load on the complex:
1 Power Snatch
1 Hang Power Snatch

8 min to build up in reps on unbroken sets:
1 Pulling Movement
1 T2B

If make it then next set:
2 pulling movement
2 t2b
…
And so on until failure.

On 6 in Clock:
Max Rep Power Snatch (55/75)
**Every break you have 7 T2B

5-4-3-2-1 TnG Power Clean

Every 5 minutes for 4 rounds complete:
30 WB (14/20, 9/10, Comp: 10/11)
20 Push Ups (Comp: 20 SHSPU)
10 Power Cleans (105/155)