A.

superset

6-5-4 back squat

5-5-5 front squat

B.

four rounds for reps:

60s max KBS

60s max box jumps

60s plank hold

60s max DUs

60s rest

A.

2 sets 4-6 reps strict pull-ups

2 sets 3-5 reps strict pull-ups

B.

2 rounds for time (15 min cap):

Rx

80 DUs

20 power cleans (135/95)

80 DUs

12 ring muscle-ups

80 DUs

20/arm DB snatches (50/35)

80 DUs

12 bar muscle-ups

scaled

80 lateral bar hop overs

20 power cleans (135/95)

80 lateral bar hop overs

20 pull ups + 20 push ups

80 lateral bar hop overs

20/arm DB snatches

80 lateral bar hop overs

20 pull ups + 20 push ups

A.

tempo strict press 7-6-5-4-4 (31X1)

B.

3 tough sets of 10-12 ring rows (3112)

C.

18 min amrap:

alternate full rounds with a partner

18/15 cal row

9 thrusters (115/85)

6 bar facing burpees

A.

5-6 sets:

1 snatch (all sets in the 75-85% range)

B.

for time:

30 TTB

15 OHS (135/95)

20 TTB

10 OHS

10 TTB

5 OHS

A.

4-4-3-3-2 tempo segmented clean deadlift (3131)

B.

5 sets:

90s amrap:

12 deadlifts (155/105)

9 hang power cleans

6 STO

rest 90s between sets

pick up where you leave off each round

A.

superset

6-6-6 back squat

5-5-5 front squat

B.

3 rounds for time:

200m run

21-15-9

front squat (135/95)

push jerk

A.

4 sets:

4-6 reps strict pull-ups (add weight if possible)

B.

EMOM for 15 minutes:

Rx 5 DB thrusters (45/30) + 5 pull-ups

Rx+ 6 DB thrusters (45/30) + 6 CTB pull-ups 

A.

tempo strict press 8-7-6-6-5 (31X1)

B.

3 tough sets of 8-10 ring rows (3112)

C.

8 rounds (24 total work intervals):

20s max reps DUs

10s rest

20s max reps push ups

10s rest

20s max cal row

10s rest

A.

clean segment deadlift (3131) 5-5-4-4-3 

B.

for total time:

3 rounds of:

   12 power clean and jerks (95/65)

   12 bar facing burpees

immediately into, 

3 rounds of:

   200m run

   12 bar facing burpees

A.

superset

6-6-6 back squat

5-5-5 front squat

B.

15 min amrap:

alternate full rounds with a partner

15 WBS

15/12 cal row