A. Strict Press 5 x 1
Push Press 5 x 3
Push Jerk 5 x 5

B. 3 RFT
10 Thrusters (95/65#)
8 Pull-ups
4 Turkish GUs (53/35#)

12 min time cap

 

A. Bench Press
3 x 5 60%

B. For Time:

21-15-9
KB Swing (53/35#)
Air Squats

Rest 1 min, then

15-12-9
Hang Cleans (115/80#)
Push-ups

Rest 1 min, then

12-9-6

KB Goblet Squats (53/35#)
Pull-ups

 

For Time:

300m Row
25 Sit-ups
20 Alternating DB Snatches (50/35#)
10 Overhead Squats @ 75%
20 Alternating DB Snatches
25 Sit-ups
300m Row

*Sub .9K Bike acceptable for Row

12 min EMOM:
1 Clean Deadlift + 2 Hang Power Clean + 3 Front Squat (135/105#)

 

A. Front Squat
7 x 4 @ 70%
3 second hold at bottom of squat

B. 3 RFT:
4 Muscle-Ups
8 HSPUs
12 T2B

 

A. Spend 10 mins working on DB Snatch

B. 13 min AMRAP
“Lace Up”
60 DB Snatches (50/35#)
50 Wall Balls (20/14#)
40/30 Calorie Row
30 Burpee Box Jumps (24/20″)

 

A. Push Press
6 x 6 @ 60%

B. 4 rounds for Total Reps
1 min of Slam Balls (30/30#)
1 min of Jumping Lunges
1 min Rest