15 minutes to establish a 3 RM on
Back Squat
Then
4 Rounds for Time OF:
7 Back Squats @ 75% of Your Max
14 Double Unders
21 Step ups Overs

15 Minutes to Establish a 3RM on
Shoulder Press

Then

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

6 Shoulder Press @ 75% of Your Max
9 KB Swings 53lb/35lb
12 Bar Facing Burpees

Every Minute on the Minute for
10 Minutes Complete
3 Squat Cleans
Then
3 Rounds for Time OF:
50 Double Unders
30 Front Rack Lunges
20 Box Jumps

15 Minutes to Establish a 1 RM on
Hang Clean

Then

5 Rounds for Time OF:

6 Hang Cleans @ 75% of Your 1RM
8 Front Squats
10 Pull 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:

10 toes to bar
10 push press
10 ring dips

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

20 Mountain Climbers L & R =1
20 Sumo Deadlift High Pull W/Bar
20 Plyo Push Ups W/Med/Ball
20 Side to Side Ball Slams

21 * 15 * 9

Thrusters
Pull-Ups
* 100 Double Unders or 200 Singles

TABATA
20 Sec. Of Work 10 Sec. Of rest
4 Rounds
Lateral Jumps Over Bar
Burpees
Hang Cleans
Ball Slams

15 minutes to establish a 1 RM in Deadlift

Then

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

10 Jumping Goblet Squats
10 weighted Lunges
10 Side to Side weighted Lunges

Every minute on the minute for
10 Minutes Complete
3 Clean & Jerks

Then

10-9-8-7-6-5-4-3-2-1
Double Unders
KB Swings
Pull Ups