AMRAP 20 200m Run 10 Pull Ups 15 Push Ups

1) EMOM 10 Hang below knee snatch 2) Back Squat build to 2RM for day

Strict Press 5-5-3-3-1-1 For Time 500M row 30 Burpees

Build to a max in 12 min Power Clean + Jerk + 2 Hang Power Cleans + 2 Jerks + 2 Front Squats Back Squat 5×1@90%

For Time 1 Mile Run 50 Kettlebell Front Rack Walking Lunge Steps (53, 35) 1 Mile Run

With a Partner AMRAP 15 400m Run 8 Power Clean (185, 125) 16 Toes to Bar

4 Rounds For Time 400M Run 20 Wallballs 20, 14 10 HSPU

Back Squat 6×5 @ 65% Deadlift 4×2 @ 70%

For Time 2K Row 1 Mile Run

EMOM 10 Power snatch+ Overhead squat+ Hang power snatch+ Overhead squat Alternating sets 5×10 Strict Pullups 5×10 Shoulder Taps

   
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