Strength:

ON A 15:00 RUNNING CLOCK…
Build to a 5RM Back Squat

(Score is Weight)

EVERY 3:00 FOR 4 SETS
75 Double Unders
25 Wall Balls (20/14)|(14/10)

-Rest remainder of the time-

(Score is Each Set for Time)

Strength:

ON A 12:00 RUNNING CLOCK…
Build to a 5RM Strict Press

(Score is Weight)

AMRAP x 15 MINUTES
500m Row
40 Toes 2 Bar
30 Ring Row
20 Push-ups
10 Push Press (135/95)|(95/65)

(Score is Rounds + Reps)

Strength:

ON A 15:00 RUNNING CLOCK…
Build to a 5RM Deadlift

(Score is Weight)

6 ROUNDS FOR TIME
3 Deadlifts (255/175)|(185/125)
6 Bar Facing Burpees
9 Box Jumps (24/20)

-10:00 Hard Cap-

(Score is Time)

10-10-10
Bench Press

(Score is Weight)

EMOM x 12 MINUTES
MIN 1 – 22 Bodyweight Forward Lunges
MIN 2 – 15/12 Cal Row
MIN 3 – 20 Alt. DB Snatch (50/35)|(30/20)

(No Measure)

ON A 12:00 RUNNING CLOCK…
Build to a Heavy Weight of the Complex

1 Deadlift
+
2 Hang Power Cleans
+
3 Front Squats

(Score is Weight)

AMRAP x 12 MINUTES
3-6-9 and so on…
Hang Power Clean (135/95)|(95/65)
Box Jumps (24/20)
1 “L” Lap (sprint)

(Score is Rounds + Reps)

3 SETS FOR QUALITY
10 Wide Grip Inverted Rows
10 Deficit Push-ups
30 Alt. V-ups

-Rest 1:30 b/t Sets-

(No Measure)

FOR TIME
25-20-15
Pull-ups
15-20-25
Cal Row
20-20-20
Kettlebell Swing (53/35)|(35/26)

(Score is Time)