A.

20 mins to build to a TOUGH 2 rep hang clean

B.

for 10 mins, EMOM:

5 burpees over the bar + max reps hang cleans at 80-85% of part A

A.

strict pull ups

2 sets of 6-8 reps

2 sets of 4-5 reps

B.

18 min amrap:

300m run

30 push press (95/65)

300m run

30 CTB pull ups

300m run

30 deficit push ups

A.

5 sets:

front squat 2 reps pause + 2 reps no pause

B.

3 rounds for time:

500/400m row

30 WBS

20 box jump overs

A.

deadlift (3131) 3-3-2-2-2

B.

3 sets, one set every 4 mins, each set for time:

100m run

15 deadlifts (225/155)

15 toes to bar

A.

8 sets: Split Jerk

Sets 1-2 = 3 reps @ 60-65% of 1RM
Sets 3-4 = 3 reps @ 65-70%
Sets 5-6 = 2 reps @ 70-75%
Sets 7-8 = 2 reps @ 75-80%

B.

10 min amrap:

30 DUs

10 reps (alt DB snatch + 2 Alternating Reverse Overhead Lunges) (50/35)

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

A.

6 sets:

2-3 hang cleans

B.

10 min amrap:
10 deadlifts (135/95)
8 hang power cleans
6 front squats

4 burpees over the bar

A.

4 sets:

6-8 strict pull ups

B.

3 total sets:

a) 2.5 mins to complete: 500m row for time

rest 30s

b) 2.5 mins to complete: 400m run + max reps renegade rows (row L, row R, push up)

rest 30s

A.

deadlift (3131) 4-3-3-3-2

B.

in 5 mins, complete:

100 DU (buy in), then amrap:

12 alternating single arm DBS (50/35)

6 box jump overs (30/24)

rest 3 mins

then repeat

A.

5 sets:

front squat 2 reps with 2s pause at bottom + 3 reps no pause

B.

12 min amrap:

200m run

8 hang power cleans (135/95)

10 front rack lunge steps

A.
Barbell Z-Press 5-5-4-4-3

B.

Juneteenth tribute

19 min amrap:

19 cal row

19 burpees over the erg

19 TTB

19 push press (115/75)