EMOTM For 10 Minutes

3 Ground To Overhead

Rest 3 Minutes

Then

6 Rounds

10 Wall Balls
10 Box Jumps
10 Double Unders

Complete As Many Rounds And Reps In 5 Minutes Of

3 Wall Climbs
5 Deadlifts
7 Pull Ups

Rest 3 Minutes And Repeat Sequence 2 More Times

EMOTM For 10 Minutes

3 Front Squats @ 80% To 85%

Rest 3 Minutes

Then

10 Minute AMRAP

20 Barbell Split Squats Alternating Legs
10 Burpee Box Jumps

4 Rounds

20 Lateral Jump Over The Bar
10 Bent Over Barbell Rows
20 Straight Leg Sit Ups
10 Hang Power Cleans

15 Minutes To Establish A 1RM
Split Jerk

Then

12 Minute AMRAP

3 Power Snatches
6 Pull Ups
9 Double Unders

EMOTM For 10 Minutes

3 Front Squats @ 75% to 80% Of Your 1RM From Monday

Then

4 Rounds

200 Meter Run
20 Weighted Lunges
25 Toes To Bar

15 Minutes To Establish A Heavy Power Clean

Then

5 Rounds

5 Power Cleans
15 Box Jumps

Rest 2 Minutes Between Each Round

For Time

15 Deadlifts
30 Hand Release Push Ups
20 Straight Leg Sit Ups
400 Meter Run

10 Deadlifts
20 Hand Release Push Ups
15 Straight Leg Sit Ups
400 Meter Run

5 Deadlifts
10 Hand Release Push Ups
10 Straight Leg Sit Ups
400 Meter Run

EMOTM For 10 Minutes

3 Power Jerks @ 75%-80% Of Your 1RM From Friday

Rest 3 Minutes

Then

5 Rounds

10 Lateral Burpees Over The Bar
10 Pull Ups

15 Minutes To Establish A 1RM On Front Squat

Then

Complete As Many Rounds As Possible In 10 Minutes

6 Front Rack Step Ups
12 Knees To Elbows
100 Meter Run