A.

4 sets:

10-16 seated DB seesaw press

12-16 DB bench press

20 face pulls

B.

14 min amrap:

8 push ups (Rx+ 6 HSPUs)

12 single arm DB hang clean and jerks (50/35)

24 DUs

A.

3-4 sets of 6-8 strict pull-ups

B.

3 sets of 8-10 TOUGH ring rows

C.

15 min amrap:

60/50 cal row

50 TTB

40 wall ball shots

30 deadlifts (225/155)

20 ring muscle-ups

A.

5 sets tempo strict press:

1 set of 5 reps

2 sets of 3 reps

2 sets of 1-2 reps w/ tempo

B.

For Time:

200m Run

20 DUs

2 push jerks (155/105)

200m Run

40 DUs

4 push jerks (155/105)

200m Run

60 DUs

6 push jerks (155/105)

200m Run

80 DUs

8 push jerks (155/105)

200m Run

100 DUs

10 push jerks (155/105)

A.

Back squat

5 sets of 3 reps

B.

5 rounds for time:

10 reps of DB snatch + 2 alternating OH lunges (50/35)

12 box jumps (30/24)

A.

3-4 sets:

6-8 strict pull-ups

B.

4 sets:

300m run

40 lateral hops over the bar

10 pull-ups

max reps power snatch (95/65) or push press

rest 2 mins between sets

Rx+
400m run
40 DUs
12 CTB pull-ups
max reps power snatch (135/95) or push press (115/75)

A.

find a heavy 1 rep hang squat clean for today

B.

For time:

70/50 cal row

40 front squats (135/95, Rx+ 155/105)

30 burpees over the erg

35/25 cal row

20 front squats

15 burpees over the erg

A.

8 sets:
deadlift x 3 reps @ 77.5% of 1RM (heavier than last week)

B.

for time:

1-2-3-4-5-6-7-8-9-10 box jump overs (24/20)

10 single arm alt DBS after each round (50/35)

A.

3×5 tempo strict press

3×3 tempo strict press

B.

For time:
1000m row
immediately followed by…

   21-15-9:
   push press (115/75) [Rx+ HSPUs]
   CTB pull-ups

immediately followed by…

800m run

A.

back squat:

build to a top set of 5 reps 

B.

3-4 sets:

5 reps (-10%)

C.

for time:

40-30-20-10 wall ball shots

20-15-10-5 TTB

A.
clean & jerk x 1 rep

start at ~60% and build over 10 sets to a tough single

B.

3 rounds for time:

15-12-9 power cleans (185/125)

400m run after each round