21-18-15-12-9-6-3

Deadlifts 185/135
Ring Dips
Wall Balls 20/14

Straight

Power Clean & Jerk
1-1-1-1-1-1
Increase weight on Every Set
Rest 60 Sec. After Every Set

Then

4 Rounds For Time OF:

200 Meter Uneven Farmer’s Carry 53/35 lb 35/25 lb
10 Hang Cleans 135/95 lb
15 Toes To Bar

Scale weight as you need it

Complete as Many Rounds and Reps
as Possible in 20 Minutes OF:

20 Lateral Jumps Over Parallette
3 Man Makers
6 Deck Squats
9 Box Jump Overs

4 Rounds For Time OF:

400 meter Run
10 Barbell Bent Over Row
15 KB Swings
20 Pull Ups

Every minute on the minute for
10 minutes complete
3 Curtis P’s

Rest 5 minutes

Complete as many Rounds and Reps
as possible in 10 minutes OF:

10 Double Unders
8 Burpees bumper Jumps
6 Weighted Step Ups

TABATA
4 Rounds
20 Sec. Work 10 Sec. Rest

Wall Balls
Deadlift
Box Jumps
Push Ups

Every minute on the Minute for
10 Minutes Complete
3 Power Snatch

Then

Complete as Many Rounds and Reps as Possible in 15 Minutes OF:

6 Hang Cleans
8 Push press
10 Lateral Burpees Over the Bar

21-18-15-12-9-6-3
Double Unders
Sumo Deadlift High Pull
Front Squats

4 Rounds for Time OF:

400 Meter Run
10 Sandbag Get Ups
12 Power Cleans
14 KB Swings

Complete as Many Rounds and Reps as Possible in 20 Minutes OF:

30 Mountain Climbers
15 Med/Ball Cleans
30 Dumbbell Rows
15 Dumbbell Push Press