A. 8 min EMOM:
Hang Clean High Pull + Hang Power Clean
*Add weight each minute

B. Every 6 mins for 3 rounds (18 total mins)
200m Row
150m Run
50 Double Unders
10 Hang Power Cleans (Unbroken, 95/65#)
Rest remainder of 6 mins

A. Deadlift
4 x 6 @ 65%

B. For Time:
40 Wall Balls (20/14#)
25 Sit-ups
30 Wall Balls
25 Sit-ups
20 Wall Balls
25 Sit-ups
10 Wall Balls
25 Sit-ups

A. Double-Under Practice
Choose from the following to achieve unbroken, with a 5 minute time cap:
4 x 60*
4 x 50
5 x 40
5 x 30
6 x 25
6 x 20
7 x 10
*if complete, work on Triple-Unders

B. For Time:
1K Row
75 Push-Ups
1 mile Bike
50 Hand-Release Push-Ups
25 HSPUs

A. In 12 mins:
Strict Press
5-5-3-3-1-1-1

B. 3 RFT:
500m Row
1K Bike
50 Double Unders
Rest 3 mins

A. In 20 mins, establish 1RM Front Squat

B. 7 min AMRAP:
21-18-15-12-9-6-3
Ab-mat Sit-ups
KB Goblet Squats (53/35#)

For Time (30 min time cap):

200m Run, 10 Power Cleans (135/95#)
200m Run, 20 Burpees
200m Run, 30 Pull-ups
200m Run, 40 Box Jumps
200m Run, 50 Wall Balls
200m Run, 40 Box Jumps
200m Run, 30 Pull-ups
200m Run, 20 Burpees
200m Run, 10 Power Cleans

5 Rounds, EMOM (20 mins total)
A. 12/10 Calorie Row
B. 15 DB Push Press (50/35#)
C. 12 Deadlifts (205/155#)
D. 15 Hand Release Push-Ups