A. Cleans

1 power clean + 1 front Squat + 1 squat clean x 10 sets

B. MetCon

3 rounds

15 push press 135/95

10 over the bar burpees

5 Bar Muscle ups / CTB pull-ups x10

A. Bench Press

B. MetCon

10 rounds

20 air Squats

5 ground to overhead 95/65

A. Back Squat

3×3@82%

B. MetCon

10 min AMRAP

30 kB swings 53/35

50 ft front rack lunges 53/35

30 double unders

A. Front Squat

Build to an easy triple

B. MetCon

AMRAP 13:

50 Dumbbell Snatches (35/25)

40 Burpees

30 Medball Cleans

20 Hand Release Push-ups

A. Push Press

B. MetCon

4 rounds for time of:

25 chest-to-bar pull-ups

5 cleans

Men: 225 lb.

Women: 150 lb.

A. Deadlift

B. MetCon

5 OH Squats @155/105

25 burpees

4 OH Squats

25 handstand push-ups

3 OH Squats

25 toes to bar

2 OH Squats

400 m run

1 OH squat

13 min Cap

Sub FS at 205/135 for OH Squat

A. Clean and Jerk

10(2×1) add weight through sets and reps

B. MetCon

3 rounds

60 double unders

30 wallballs 20/14

15 deadlifts 245/165

A. Back Squat

2×10@warmup weight

1×8@65%

1×6@70%

1×4@75%

4×3@80%

B. MetCon

21-15-9

kB swings @53/35

Sit-ups

Pull-ups

A. Bench Press

B. MetCon

18 min AMRAP

400 m run

20 DB Snatch @50/35

10 over the DB burpees

20 goblet Squats @50/35

A. Push Jerk

B. MetCon

17 min AMRAP

5 deadlift 225/155

10 Bar facing burpees

10 HSPUs

10 Toes to Bar