10 x Every 1:30

Power clean + Hang squat clean + Front squat + Split Jerk

@ 60% of 1RTM C&J

3 Rounds

4 - 3 - 2

30s rest between sets

@ 65-70% of max BS

3 x 10 min / 2min rest

1) 10/7 Cal Bike - 8 T2B

2) 8 Shuttle Run - 4 Wall Walk

3) 10 Burpee - 10 x 2xKB FS

All for time:

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

55+:
For time:
Five rounds of:
10 Thrusters (65/45lbs)
10 Chin over the Bar Pull-Ups

Rest exactly 60 seconds, then...

Five rounds of:
7 Thrusters (95/65lbs)
7 Chest to Bar Pull-Ups

Time cap: 15 minutes

3 Rounds

6 - 5 - 4

30s rest between sets, new round every 05:00

@ 60% of max DL

3 x 3min AMRAP / 1min Rest

5 V-Up
5 Push Up
5 Air squat

All for time:

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

55+:
For time:
Five rounds of:
10 Thrusters (65/45lbs)
10 Chin over the Bar Pull-Ups

Rest exactly 60 seconds, then...

Five rounds of:
7 Thrusters (95/65lbs)
7 Chest to Bar Pull-Ups

Time cap: 15 minutes

Shoulder Press 5x5
AHAP

As many rounds and reps as possible in 20 minutes of:

RX
300-meter row
10 deadlifts
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

SCALED
300-meter row
10 deadlifts
50 single-unders

♀ 95 lb (43 kg)
♂ 135 lb (61 kg)

As many rounds and reps as possible in 20 minutes of:

RX
300-meter row
10 deadlifts
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

SCALED
300-meter row
10 deadlifts
50 single-unders

♀ 95 lb (43 kg)
♂ 135 lb (61 kg)