12 MIN EMOM 1 Clean + 2 Front Squats Then… 5 Rounds – HBD Nicole 1 legless Rope Climb 9 Power Cleans, 135/93 8 Burpees over Bar 9 Front Squats, 135/93
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Overhead Squat 3×10 Then…. 50 Pullups 1000m Run 50 HSPU 1000m Row
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Olympic Lifting -Snatch Pull + Snatch + OHS: work to a heavy -Clean Pull + Clean + Jerk: work to a heavy Endurance 3 Rounds 400m Run 20 DB Burpee Deadlifts, 50/35 40 DU 2 Rounds 600m Row 30 SA DB Cleans 60 DU 1 Round 1200m Ski 60 SA DB Push Press 120 DU
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Bring a Backpack AMRAP 30 Minutes wearing a ruck bag the whole time 35#/20# 1 Rope Climb 15’ 10 Pushups 20 Lateral Step up and Over 24/20 30 Lunges  200m Ruck Carry + Farmer Carry 53s/35s 300m Run 
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WWPF 42 Cleans, 135/93 (Mix Anyway) 100 Double Unders (Mix Anyway) 42 Toes 2 Bar (partner hangs) 400m Run Relay (Both Run 400m) 30 Shoulder 2 OH, 155/113 (Mix Anyway) 200 Double Unders (Mix Anyway) 30 Toes 2 Bar (partner hangs) 400m Run Relay 18 Clean and Jerks, 185/133 (Mix Anyway) 300 Double Unders (Mix...
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In Any Order: EMOM 10 Minutes  5 Back Squats Start at 40% and increase weight each minute AFAP 10 Minutes  Run, Row or Ski as far as possible in 10 minutes  10 Minute Ab Circuit 15 Turkish Sit-ups 25/15lb plate 45s Plank 15 Single Leg Alt V Ups (30total) 10 Minutes  As Many Ring Muscle...
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Incline Bench 3×8 Burnout incline Curls Then…. 21-15-9-6-3 Deadlift 225/153 Cal Bike Ring pushups Cal Ski
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Hang Snatch: 2RM THEN…. Every 3 Min for 15 Min…. 300m Run 20 DB Hang Snatch, 50/35 10 Burpees over DB **Scale to 200m Run if unable to complete under 3:00
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Overhead Squat 3×10 Then…. AMRAP 15 Minutes  3 Muscle Ups 5 High Box Jumps  7 Front Squats 185/133-Clean it 200m Run
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Olympic Lifting Snatch (off blocks): 3-3-2-2-1-1-1 Clean (off blocks): 3-3-2-2-1-1-1 Endurance – 36 MIN AMRAP 200m SA Overhead Carry 50 Wall Ball Shots 200m SA Farmers Carry 30 Burpees onto plate 200m SA Overhead Carry 50 Plate Ground 2 Overhead 200m SA Farmers Carry 30 Med Ball Sit-ups
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