AMRAP 7 min:

9 x Power clean (Rx: 60/40kg)
12 x Pull ups
15 x Wallball

In front of a clock set for 10 minutes, every minute on the minute perform:

High-hang squat clean / hang squat clean / squat clean

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.

Complete as many rounds as possible in 15 minutes of:

• 30 GHD sit-ups
• 20 Turkish get-ups with a 50-lb. dumbbell
• 30 GHD sit-ups
• 40 single-arm overhead squats with a 50-lb. dumbbell

10 rounds for time of:
60/40 kg Power Clean and Push Jerk, 3 reps
5 Burpees

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping.

75 Wall Balls, 20/14
60 Box Jumps, 24/20
45 Chest to bar Pull-ups
30 Clean, 135/95
15 Muscle-ups

strict HSPU cluster 3. 3. 3; rest 20sec/rest 3mins x 3

AMRAP 8 min.
- 5 Body Blaster:
----- 1 Cluster with medicine ball (9/6 kgs).
----- 3 Push ups over the medicine ball.
- 10 Lateral lunges with medicine ball (9/6kgs) overhead.
- 20 Hip rotations lateral plank.

10min AMRAP
500m Row/20 Burpees

-Rest 2min-

10min AMRAP
10 Inverted Burpees/20 Push Ups

-Rest 2min-

10min AMRAP
20 Sit Ups/10 Wall Climb

Total time: 7 min.
- Accumulate 120 seconds in handstand hold.
- AMRAP remaining time:
--- 10 wall balls (9/6kgs).
--- 10 sit ups (NO Kipping).