back squat

5 @ 50%

5 @ 60%

5 @ 65%

5 @ 75%

5+ @ 85%

30-20-10

one arm DB snatches (each arm)

burpees

2 rounds for time:

12 burpees

12 thrusters (115/75)

12 burpees

12 power snatches

12 burpees

12 push jerks

12 burpees

12 hang squat cleans

12 burpees

12 OHS

5 sets:

from rig to door front rack carry then 3 push jerks ahap

5 rounds:

2 min amrap:

6 hang power cleans (125/85)

6 push ups

6 air squats

Rest 2 mins

2 snatches EMOM For 8 Min @ 80-85%

8 min amrap:

3 power snatch (95/65)

3 overhead squats

6 PS

6 OHS

9 PS

9 OHS

12 PS

12 OHS…

5-5-5-5-5 front squat

“Fight Gone Bad!”

three rounds of 1 min at each station:

WBS (20/14)

Sumo deadlift high-pull (75/55)

Box Jump (24/20)

Push-press (75/55)

Row (for calories)

rest

3RM push press

5×3 power clean

three rounds for time:

10 dumbbell deadlifts

10 dumbbell hang power cleans

10 dumbbell thrusters

dumbbell farmer’s walk to Folsom and back

max HS hold

max HSPUs

1RM deadlift

5 rounds:

1 min max KBS

1 min plank hold

1RM back squat

 

max reps strict ttb

 

“Jackie”

1000m row

50 thrusters (45/35)

30 pull-ups

1RM strict press

1RM strict pull-up

7 rounds for time:

7 C&J (115/75)

7 burpee box jumps