2 Rounds of:
Min 1: 5 Snatches (60/42.5) + 7-10 C2B
Min 2: 15/12 cal Row
Min 3: 5 Clean and Jerks (60/42.5)+ 7-10 C2B
Min 4: 15/12 cal Row
Min 5: 5 Thrusters (60/42.5) + 7-10 C2B
Min 6: 15/12 cal Row

Back squat 1 RM
Shoulder press 1 RM
Deadlift 1 RM

Try to find your 1 RM without going to failure.

1. Clean: 3x2 (75-85%)
2. Split Jerk: 3x2 (75-85% / rack)

In teams of 2 share the reps and complete as many rounds as possible in 30 minutes:
40 Calorie row, 40 Medball Sit-Ups
40 Calorie ski, 40 Medball Thrusters
40 Calorie row, 40 Medball russian twists
40 Calorie ski, 40 ball slams

AMRAP 24 (partner)

Sit Ups (Locked feet)
Every 2min 50DU

Odd: 15/10 cal Row
Even: 5 Thrusters (heavy)

5-4-3-2-1
MU
(Minimum rest between sets)

3 Squat clean (80-90%)

5 rounds for reps of:

• 1 minute of 185-lb. deadlifts
• 1 minute of push-ups
• 1 minute of strict knees-to-elbows

Practice 15-30min:
Ring Muscle Up