A) 18:00 Strength
4 sets:
Hang Clean Complex 3×3
then…
2 Push Press + 2 Push Jerk
4×6 Lateral Lunges (6R/6L)
4×25 Speed Sit Ups

B) 6:00 AMRAP
30 Plank Shoulder Taps
20 Ju Jitsu Get Ups (10R/10L)
30 Line Jumps

A) 16:00 Strength
5-5-5-4-4 Back Squat
5×4 Eccentric Pull Ups
5x:40 Side Plank Hold (:20R/:20L)

B) 8:00 AMRAP
4 Waiter’s Carry (2L/2R)
10 Renegade Rows
:30 Suspended Bear Crawl Hold

A) 6:00
3×5 Deadlift

B) 16:00 AMRAP
30 Double Unders
15 Box Jumps
15 V-Ups
15 Wall Balls

A) 5:00
3×3 Push Press

B) 10:00 Partner AMRAP
14 Medball Sit Ups
14 Partner Push Ups
14 Banded Partner Push Outs

C) 8:00 Partner AMRAP
Partner 1: Row for Cals
Partner 2: 10 Burpees

25 min EMOM
1st: 4 Back Squats (70% max effort) (don’t add weight)
2nd: 12 G2O + 3 Burpees
3rd: :30sec Handstand Hold
4th: 7 KB Squat Cleans + 3 Burpees
5th: :30 Table Top Hold

26:00 AMRAP
2 “L” Laps
10 1-Arm DB Lunge Thruster Complex (35/20)
10 Pull Ups
25 Hollow Rocks