A) 5:00
10 SL Glute Bridges (5R/5L)
10 Wtd. Abmat Sit Ups

B) 8:00
Max Clean & Jerk

C) 10:00 AMRAP
1 Suicide Sprint
25 Air Squats
15 OH KB Swings

A) 12:00 Strength
6×3 Front Squats @ 82.5%
5×10 Banded Pallof Press

B) 12:00 AMRAP
6,8,10… +2 Every round
6 Pull Ups
6 Power Snatch (75/55)

24:00 AMRAP
Even Rounds
10 Deadlifts (155/115)
15 Burpees
1 Lap

Odd Rounds
20 OH Plate Lunges
15 Burpees
1 Lap

5 Rounds for Quality
500m Row
50 Double Unders
15 Push Ups
4 Turkish Get Ups (2R/2L)
Rest 1:00 between rounds

25:00 Strength EMOM
1st: 5 Back Squats @ 65%
2nd: 16 1/2 Kneeling 1-Arm OH Press (8R/8L)
3rd: 12 Staggered Stance RDLs (7R/7L)
4th: 10 BB Bent Over Rows
5th: 40sec 2 KB OH Carry

26:00 AMRAP
2 Wtd. Laps (Wreckbag or MB)
20 Bottom Half Burpees
20 Reverse Lunges
30 Jiu Jitsu Get Ups
50 Mountain Climbers