A.1 9 Minute EMOM
3 Power Clean + 3 Front Squat
A.2
Run 400M
16 Air Squats
16 Pull Ups
16 Alt. Single Arm DB Snatch
Run 300M
12 Air Squats
12 Pull Ups
12 Alt. Single Arm DB Snatch
Run 200M
8 Air Squats
8 Pull Ups
8 Alt. Single Arm DB Snatch
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30 Power Clean #155/#105
50 Toes 2 Bar
60 Box Jumps
30 Pull Ups
60 Push Press #115/#80
30 Thrusters #95/#65
30 Burpees
80 OH Walking Lunge #45/#25
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A.1 Bench Press 5, 5, 5, 5, 5
A.2
3 Rounds
Run 400M
10 Pendlay Barbell Rows #135/#95
10 Front Squats #135/#95
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A.1 Strict Press 3, 3, 3, 3, 3
A.2
10 Minute EMOM
Odd Minutes: 6 Alternating DB Snatch
Even Minutes: 20 KB Swings
A.3
Sprint 10 x 50M every :30
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A.1 Deadlift 3, 3, 3, 3, 3
A.2
50 Air Squats
20 Deadlifts #195/#125
50 Push Ups
20 Power Cleans #145/#95
50 Pull Ups
20 Power Snatch #95/#65
A.3
300 Flutter Kicks
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