15 minutes to establish a 1RM on
Clean & Jerk
Rest 5 minutes
Then

3 Rounds For Time OF:

30 Double Unders
10 Clean & Jerks @ 75% of your 1RM

4 Rounds For Time OF:

400 Meter Run
15 Deadlifts
20 Knees to elbows
25 KB Swings

15 Minutes to establish a 1 RM on
Back Squat
Rest 5 minutes
Then
Complete as many rounds and reps
as possible in 15 minutes of:

6 Burpees
8 Power Snatch
10 Overhead Squats

4 Rounds OF:

15 Lateral Jumps Over Parallette
10 Weighted Burpees Step Overs
15 Wall Balls
10 Double Unders

Complete as many Rounds and reps as possible in 15 minutes OF:

200 Meter Run
10 Deadlift 135/95lb
6 Hang Cleans 135/95lb
10 Ball Slams

5 Rounds OF:

20 Double Unders
10 Front Squats 135lb/95lb
15 Toes to Bar
20 Hand release Push ups

15 minutes to establish A 1RM on
Push Press
Rest 5 minutes
Then
Complete as many Rounds and Reps as possible in 15 minutes

8 push press at 65% of your 1RM
10 KB Swings 53/35lb
12 Box Jumps 24″/20″

“McFlurry”

400 Meter Run
21 Cleans
21 Pull Ups
400 Meter Run
15 DB Thrusters
15 Pull Ups
400 Meter Run
9 Cleans
9 Pull Ups
400 Meter Run

Three six minutes sets
Complete as many Rounds and Reps as possible in 6 minutes OF:

6 Pull Ups
6 Box Jumps
6 Incline Push Ups
6 Box Dips/Air Squats

Rest 1 minute BTW sets

Do Box Dips on Add numbered Rounds And Air Squats on even numbered Rounds