Black Squat

2 x 3 @ 60%

EMOM For 10 Min.

3 Power Cleans 165/125

Then

12 Min. AMRAP Of:

9 KB Swings 53/35

6 Burpee’s

2 Rope Climbs

Front Squat

2 x 2 @ 87%

4 Rounds For Time Of:

400 Meter Run

10 Box Jumps 24″/20″

15 Decline push-ups

20 Med/Ball Sit-ups 20/14

Front Squat

2 x 3 @ 75%

Then

Every Minute On The Minute For 10 Minutes Complete 

6 Deadlifts and 3 Push Press @ 155/105

Then 

3 Rounds For Time Of:

20 Double Unders

10 Power Snatch @115/75

15 Ring Dips

Black Squat

2 x 2 @ 95%

Then

20 Min. AMRAP

200 Meter Row

3 Wall Climbs

6 Mutant Makes 115/75

9 Pull Ups

Back Squat

2 x 3 @ 60%

Every Minute On The Minute Rotate Through The Following Until You’ve Completed 

4 Rounds Of:

Burpee Bumper Jump 45/25

Wall Balls 20/14

Bench Press 115/65

Ball Slams 20/10

Parallette Dips

Front Squat

3 x 3 @ 84%

For time

400 Meter Run

30 Push Press 135/95

400 Meter Run

30 Front Rack Lunges 135/95

400 Meter Run

30 Hang Hlgh Pulls 135/95

400 Meter Run

Back Squat

2 x 3 @ 60%

10 Min. AMRAP Of:

6 Deadlift 165/125

8 Lateral Burpee’s Over The Bar

10 Knees To Elbows

Rest 5 Min.

10 Min. AMRAP Of:

12 KB Swings 53/35

16 Russian Twist 53/35

20 V – Ups 20/14

Front Squat

2 x 3 @ 60%

10*9*8*7*6*5*4*3*2*1*

Power Cleans 155/105

Decline push-ups 24/20

Pull Ups

*15 Double Unders

Back Squat

3 x 3 @90%

3 Rounds For Time Of:

300 Meter Row

10 Curtis P’s  105/70

15 Box Jumps 24″/20″

Back Squat

2 x 3 @ 60%

2 x 3 @ 70%

Then

3 Rounds For Time Of:

20 Lateral Jumps Over Bar

30 Sumo Deadlift High Pull 75/45

40 Wall Balls 20/14

50 Straight Leg Sit Up