A. Push Jerk *hvy 3 B. Amrap 15 Thruster x15 (50% H3 PJ) GHD x15 Triple Under x15 C2B x15 Row x15cal enjoy.
A. Complex: Pwr Clean (x2) + Jerk *heavy single *PC = TnG *any jerk B. Amrap 12 *Ascending MU Ladder Pwr Clean x5 (70% Complex HS) Alt DB Snatch x10 (70/55) MU x1 *increase MU x1 each round enjoy.
A. Deadlift *heavy 2 *TnG B. Amrap 10 DL x3 (75% H2) Legless Rope Ascent x2 T2B x10 enjoy.
A. Push Press *hvy 3 *TnG B. 3rnd S2OH x6 (75% H3) Dball OVER shoulder x6 Ring Dip x12 *take bar from ground enjoy.
A. Back Squat *work to heavy 5 B. Amrap 10 Back Squat x2 (90% H5) GHD x10 Row 10cal enjoy.
A. Push Jerk *hvy 5 B. T2B x40 Burpee Over Bar x20 Thruster x10 HSPU x20 Row 40cal *Thruster = 80% H5 Push Jrk enjoy.
A. Pwr Clean *heavy single B. Amrap 10 Pwr Cln x1 (90% HS) C2B x10 Dball to Shldr x12 *Dball = light enjoy.
A. Back Squat *heavy single in 7min B. Every 3min for 15min OHS x5 (155/110) MU x6 Wallball x15 (20/14 – 10′) enjoy.
A. Clean and Jerk *heavy 3 *not TnG B. 4rnd Cln & Jerk x2 (90% H3) Legless Rope Ascent x2 Row 10cal *any jerk *rest 1:1 btwn rnds enjoy.
A. Back Squat *work to heavy single B. Amrap 10 Back Squat x5 (50% HS) T2B x10 Triple Under x15 enjoy.