A) 10:00 Power Clean Practice (lighter than normal weight)
5 x 2/2/2 Deadlift/Shrug/PC
(DB & BB)

B) 14:00 AMRAP
10 Lunge Thruster Complex
30 Abmat Sit Ups
10 KB Swings (70/53)
10 Broad Jumps

A) 8:00 Pull Up Practice
Kip Swings/Pull Up Form
then..
2 Strict Pull Ups & 3 Kipping
rest :30
or
1 Negative Pull Up & 2 Kipping
rest :30

B) 10:00 EMOM
1st: :40 Burpee Box Jumps
2nd: 3 Wall Walks or :45 Handstand Practice

C) 6:00 AMRAP
12 Plate G2O
15 Hollow Rocks
1 Lap

A) 10:00 EMOM
1st: 3,4,5,6,7 Front Squats (115/75)
2nd: 12 Oblique Plank Squeeze (6L/6R)

B) 40-30-20-10 For Time (14min cap)
1/2 Burpees
Wall Balls
V-Ups or Lying Knees to Elbow

3 Rounds for Time: (25 min cap)
16-1 Arm DB Clean & Jerk (8R/8L)
16 1/4 Burpees
16 Pull Ups
16 Wtd. Box Step Overs

A) 7:00 Double Under Practice

B) 7:00 AMRAP
2 Bear Crawls
10 DB Straight Leg Toe Touch
10 1-Arm DB Hang Snatch (5R/5L)

C) 7:00 AMRAP
6 Strict Toes to Bar
12 1 KB Front Rack Rvs Lunges (6R/6L) (53/35)
24 Air Squats

Endurance Work
A) 6:00 EMOM
1st: 12 MB Slams
2nd: 8 Cal Row
3rd: 2 1/2 Lap Sprints
-Rest 2:00-
B) 6:00 EMOM
1st: 15 MB Slams
2nd: 10 Cal Row
3rd: 1 Lap
-Rest 2:00-
C) 6:00 EMOM
1st: 18 MB Slams
2nd: 12 Cal Row
3rd: 1 “L” Lap