A.

6 sets:

3 reps clean deadlift with 5s lowering

B.

For time:

400m run

20 deadlifts (225/155)

20 TTB

20 deadlifts (225/155)

20 TTB

400m run

A.

6 sets: 2 strict press + 4 push press

B.

10 min amrap:

2 HPC + 2 STO (135/95, Rx+ 155/105)

40 DUs

4 HPC + 4 STO

40 DUs

6 HPC + 6 STO

40 DUs

8 HPC + 8 STO

40 DUs

10 HPC + 10 STO

…and so on up the ladder in increments of 2

A.

3 Supersets:

8-6-4 Back Squats 

5-5-5 Front Squats 

B.

12 min amrap:

12 box jumps

6 front squats (135/95)

6 front rack lunges steps (3/leg)

A.

5 sets of 3 reps

Clean deadlift with 5s lowering: (85-90% of 1RM clean)

B.

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

400m run + 12 power cleans (155/105) 

A.

6 sets:

2 strict press + 3 push press

B.

Five rounds for time:

8 push ups
8 hang power snatches (95/65)

8 push ups
36 DUs

A.

3 Supersets:

7-7-7 Back Squats

5-5-5 Front Squats

B.

10 min amrap:

1 Burpee CTB Pull-up

12 WBS

2 Burpee CTB Pull-ups

12 WBS

3 Burpee CTB Pull-ups

12 WBS…

[add 1 Burpee CTB Pull-up each round]

A.

8 sets: split jerk

Sets 1-2 = 2 reps @ 70-75% of 1RM
Sets 3-4 = 2 reps @ 75-80%
Sets 5-6 = 1 rep @ 80-85%
Sets 7-8 = 1 rep @ 85-90%

B.

5 min amrap: 

45 hang power cleans (135/95) + max cal row

~1 min rest~

5 min amrap:

30 shoulder to overhead (135/95) + max cal row

score = total cals rowed

A.

4 sets:

6/leg split squat or RFESS

B.

for time:

100-80-60 DUs

30-20-10 front squats (135/95)

300m run

A.

5 sets of 3 reps:

clean deadlift with 5s lowering

B.

4 rounds for time:

15 TTB

10 power cleans (175/125 or roughly 75% of your max)

A.

5×5 strict pull ups

B. 

8 min amrap:

   800m run (buy in)

   amrap 3-6-9 in time remaining

Rest 3 Minutes

6 min amrap:

   600m run (buy in)

   amrap 3-6-9 in time remaining

Rest 2 Minutes

4 min amrap:

   400m Run (buy in)

   amrap 3-6-9 in time remaining

Rest 1 Minutes

2 min amrap:

   200m Run (buy in)

   amrap 3-6-9 in time remaining

amrap 3-6-9:

3 BMUs or 6 CTB pull-ups

6 push ups

9 push press (95/65)