Push press

2×10@60%

2×8@70%

2×6@75%

Push Jerk

5×4@80%

MetCon

5 rounds

12 front rack lunges 95/65

24 push-ups

15 minute time cap

Back Squat

3×4@80%

MetCon

4 rounds

400 m run

5 TTB

5 bar muscle ups

Clean Complex

1 Squat Clean+2 Front Squats+1 Clean+Jerk

* work up to 75% of 1RM

MetCon

15 minute EMOM

10 burpees

2 HSPUs (strict if possible) / DB strict Press

Front Squat

1×10@60%

1×8@65%

1×6@70%

1×4@75%

3×4@80%

MetCon

10 min AMRAP

21 box jump overs

15 DB power cleans 50/35

9 DB strict press 59/35

Bench Press

3×4@80%

MetCon

2 rounds

50 double unders

10 burpees

50 pistols / air squats

10 CTB pull-ups

15 minute time cap

Back Squat

1×10@60%

1×8@65%

1×6@70%

5×5@75%

MetCon

75 wallballs 20/14

Rest 1 min

45 HSPUs

Rest 1 min

100 kb swings

16 min Cap

Snatch+OH Squat

10×1 as heavy as desired

MetCon

800 m run

45 oh squats 95/65

40 sit-ups

35 push Jerks 95/65

30 sit-ups

For Time

Front Squat

1×10@50%

1×8@60%

1×6@70%

5×6@75%

MetCon

30 bear complexes for Time

Weight options: 95/65, 135/95, 155/105

Bench Press

1×10@50%

1×8@60%

1×6@70%

5×4@75%

MetCon

4 rounds

400m run

15 DB Deadlift 50/35

15/12 push-ups

Romanian Deadlifts

1×10@50%

1×8@60%

1×6@65%

5×5@70%

% of max back squat

MetCon

10 min AMRAP

40 air squats

20 push press 95/65

10 bar Muscle ups / Pullups