Workout of the day

1) 5×5 Bench press @75-80%

2) 15-minute ladder, ascending in 3s

DBL DB STOH
Box Jump Overs
Pull-ups

1) 5×3 Front Squat @80%

2) AMRAP 15

15 Cals
15 KBS 16/24
7m Handstand Walk/15 Shoulder Taps

1) Establish a max in the following:

Power Clean + Hang Clean + Jerk

2) 6 Rounds for time:

12 Down Ups
6 GTOH 60/40
2 Rope Climbs

AMRAP 6
Squat Cleans
EMOM 6 Ring dip

Rest 2 minutes

AMRAP 6
Burpee box jumps
EMOM 6 TTB

Rest 2 minutes

AMRAP 6
Hang Power snatch
EMOM 30 Double unders

X2

1) Front rack lunges

4-4-4-4-4

2) 3 minutes work/1 minutes rest x4

80m DB farmers carry

Max man makers in time remaining

1) Strict press

5-5-4-4-3-3-2-1

2) 100 hang power cleans 60/40 for time

Every time you drop the bar complete

5 push-ups
10 air squats

1) In pairs

AMRAP 5
Max power cleans @90/60

AMRAP 5
Max STOH @ 50% of AMRAP A

5 Rounds for time:

20 KBS
20 Burpees to target
20 TTB
20 Box jumps

1) Every 2 minutes x 6 complete 4 Deadlift @75-80%

2) For time complete 30-25-20-15-10

DB GTOH
OH DB LUNGE
EMOM 3 over DB burpees

(15-minute time cap)

1) EMOM 10 2x Power snatches

2) EMOM 16

14/12 cals
8 HSPU
60 double unders
8 OHS 50/30

1) 10 minutes to establish a max jerk

2) 6 minutes work/2 minutes rest x 3

AMRAP

3 STOH 70/50
6 TTB
9 box jumps

1) EMOM 12

– Max Effort Ring Row
– DB Plank Pull Through
– Alternating Hammer curl to Strict Press

2) 10 Rounds for Time

9 Calories
9 Hang Power Clean (50/35)
1 Rope Climb

(TC 16 Mins)