At the Gym

1.
EMOM12
1. 5 Back Squats
2. 5 Front Squats
3. 10 Front Rack reverse lunges
4. Rest

*You can have three different weights for this. There is not much rest so no need for going heavy. Heavier squats are coming next month! ;)

2.
Conditioning
Teams of three or two
One works - other rests
Divide the reps as you like
AMRAP16
45 Power clean 50/35
45 Wall Balls 20/14
45 DB snatch 22.5/15
45 Burpees

*You should divide the reps so the one who works can always do the set unbroken.

OR

Anywhere

1.
Conditioning
4 x
5 minute on / 2 minute off
AMRAP
7 Single arm hang clean (R)
7 Single arm hang clean (L)
7 burpees
14 air squats
7 Single arm thruster (R)
7 Single arm thruster (L)
7 burpees
14 air squats
7 Single arm hang snatch (R)
7 Single arm hang snatch (L)
7 burpees
14 air squats
7 Single arm push jerk (R)
7 Single arm push jerk (L)
7 burpees
14 air squats

*Continue where you left off.

2.
Core
Emom7
7 v ups
7 tuck ups
7 hollow rocks
7 sec hollow hold

*Try to do the round unbroken, you should have at least 20 sec to rest before the second rounds starts. Scale by reducing one rep from each movement.