21-18-15-12-9

Double Unders

Deadlifts 185/115

Lateral Burpees Over Bar

Toes To Bar

Every Minute on the Minute For 10 Minutes Complete 

2 Bear Complex

Then

3 Rounds For Time OF:

3 Sets

5 Hang Cleans

5 Front Squats

5 Push Press

200 Meter Run

Every Minute on the Minute Rotate through the Following Until you’ve Completed 3 Rounds

Deck Squats

Front Rack Lunges 95/65

Knees to Elbows

Ball Slams

Box Jumps

Rest One Minute BTW Rounds

15 minutes to Establish a 1RM on

Power Clean

Then

4 Rounds For Time OF:

200 Meter Run

5 handstand Push ups

15 Deadlifts 

10 Clean & Jerk @ 75% of Yuor 1RM

Same weight for deadlift

Complete as Many Rounds and Reps as possible in 20 Minutes of:

20 Double Unders or (60 Sin)

15 Front Squats 115/75

10 Weighted Box Step Overs

15 Straight leg Sit Ups

Strength

Overhead Squat

3-3-3-3-3

Increased weight on every set

Then

6 Rounds for Time of:

8 Burpees

10 Push press 115/75

12 Pull Ups

Every Minute on the Minute Till You Miss 3 KB Swings 3 Push Ups 4 KB Swings 4 Push Ups 5……  5…….

Then

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

300 Meter Run W/Med/Ball 24/14

10 Hang Cleans 135/95

15 Elevated Ring Rows

3 Rounds For Time OF:

400 Meter Run

50 Double Unders or (100 Sin.)

10 Squat Cleans

20 Pull Ups

Tabata 

20 Sec. of Work 10 Sec. of Rest

4 Rounds OF:

Renegade Rows

Russian Twist W/Slam Ball

KB SDHP

Wall Ball Sit Ups