8 Rounds
8 Deck Squats
8 Ball Slams
8 Push Press
8 Burpees Over The Bar
8 Rounds
8 Deck Squats
8 Ball Slams
8 Push Press
8 Burpees Over The Bar
18-15-12-9-6 400 Meter Run Before Each Round
KB Swings
Box Jumps
Ring Dips
Strength
15 Minutes To Establish 1 RM Hang Clean
Then
15 Minute AMRAP
5 Hang Power Cleans @ 80% Of Your 1 RM
8 Front Squats
12 Medicine Ball Sit Ups
5 Rounds
100 Meter DB Farmer Carry
4 Man Makers
8 Pull Ups
12 Wall Balls
16 Double Unders
20 Minute AMRAP
50Ft Shuttle Run
6 Power Snatches
9 Overhead Squats
12 Box Jumps
5 Rounds
8 Deadlifts @ 60% Of Your Max
12 Bar Facing Burpees
16 Knees To Elbows
20 Double Unders (60 Singles)
5 Rounds
200 Meter Run With Medicine Ball
18 Wall Balls
6 Power Cleans
12 Weighted Lunges
Strength
5 Sets of 2 Shoulder Press (Rest 90 Seconds Between Sets)
Then
EMOTM For 10 Minutes
5 Shoulder Press @ 65% Of Your 2 RM
5 Plyo Push Ups
5 Ring Dips
5 Rounds
3 Wall Climbs
6 Toes To Bar
12 DB Snatches
24 Medicine Ball Sit Ups
20 Minute AMRAP
7 Hang Power Cleans
7 Front Squats
7 Lateral Burpees Over The Bar
100 Meter Run