1. 5 sets of : 45 second max rep Deadlifts (185/125) 45sec max rep Double Unders 90sec rest 45sec max rep Overhead Squat (95/65) 45sec max rep Pull-up 90sec rest
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1. Take 12 minutes to build to Heavy Power Clean 2. For Time 15-10-5 Power Cleans (135/95) HSPU Rest 3 minutes 15-10-5 Hang Power Cleans (135/95) Push ups
1. EMOM x 12 1- Ring Rows x 10-12 2- 20sec Hallow Hold+ 10 V-ups 3- 8 Tall Box Jumps 2. Take 12 minutes to find heaviest weight in: 3 Push Press + 1 Jerk 3. Close Grip Bench 4 x 4-6 reps
1. Every 2 minutes for 16 minutes Back Squat x 3 reps *increase from last week 5-10lbs 2. 2 Rounds For Time 600m Run 30 KB Swings 20 Burpees
1. EMOM x 10 minutes Front Squat x 1 2. For Time 9-7-5 Front Squats (185/125) Burpee Pull-up
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