1) push jerk

5 tng reps EMOM x 6

2) every :30 x 15 sets (complete 5 sets at each movement before going to next movement)

5 x tng power snatch 155/105

5 x tng hang power clean

5 x burpee box jump over 24/20"

3) at 85% effort (sustainable)

15-12-9-6-3

pHSPU 10"

3-6-9-12-15

db power snatch (3r/3l, 6r/6l) 100/70#

4) :30/:30 @90% aerobic

x 36 sets (bike/run/row/ski)

Warmup: 10 minutes

1:30 row/bike and 1:30 run laps

dynamic warmup

Strength: 20 minutes

back squat - 5x5 @ 65/70/75/80/85% rest 2:00 between sets

Conditioning: 18 EMOM

1 - bike 20/14 calories

2 - rest

3 - row 20/14 calories

4 - rest 

5 - 12 power snatches c-115/80# rx-95/65#

6 - rest

Warmup: 10 minutes

1:30 row/bike and 1:30 run laps

3 rounds: 10 kbs/10 lunge steps/10 calories

Strength: 15 minutes

deadlift - 5x5 60/65/70/75/80% of 1rm

Conditioning: 20 AMRAP (with a partner)

*find a partner, NO ONE SOLO, 1 person works at a time, split reps however you want

20/15 calorie bike

5 rope climbs (sub 8 rope walks)

20/15 calorie row

30 wall balls 20/14# to 10/9'

20/15 calorie bike

30 box jump overs 24/20" (scale shorter box, no step-overs)

20/15 calorie row

30 db power cleans 50/35#

Warmup: 10 minutes

1:30 row/bike and 1:30 run laps

3 rounds: 10 ring rows/10 pushups/10 BB strict press

Strength: 12 rounds - alternate movements

1 - :30 max strict pullups/:30 rest (sub ring rows if you cannot get 3-5+ reps)

2 - :30 max pushups/:30 rest (scale to knees if you cannot maintain proper position)

Conditioning: 12 AMRAP increase by 3 reps per round

single arm KB thrusters (3/3, 6/6 r/l) 50/35#

hang power cleans 135/95#

*30 double unders/100 singles after each round

Extra: tabata x 8 rounds (alt. 4 each)

wall sit

hs hold