5min skierg
30 dumbbell-snatch 18/25kg
5min wattbike/assault
30 dumbbell-snatch 18/25kg
5min row
30 dumbbell-snatch 18/25kg

4 x 1
1 push press + 1 push jerk + 1 split jerk x 4

1 SC thruster every 30sec 70% of 1rm SC thruster 8-10mins

emom – back squat 2-3 60% of 1rm – 8mins speed focus

4 rounds of:

• 2 minutes of triple-unders
• 2 minutes of burpees

EMOMx10:
2 Squat Snatches

AMRAP 15:
1 Clean and Jerk, 155/105
1 Round of “Cindy”
2 Clean and Jerks, 155/105
1 Round of “Cindy”
3 Clean and Jerks, 155/105
1 Round of “Cindy”
…continue to add 1 C&J after every round of “Cindy”

Teams of 2 complete as many rounds as possible in 20 minutes of:
- 30 Thrusters, 115/80
- 30 Box Jumps, 24/20
- 30 Kettlebell Swings, 70/53
- 30 Chest to Bar Pull-ups
Split up the reps as desired.

Every Minute On The Minute for as Long as Possible:
- 3 Power Cleans
- 3 Front Squats
- 3 Jerks
(185#/135#)

*If you complete 10 rounds, add one rep to each movement
for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.
Minute 12 would be 5 of each, and minute 13 would be 6 of each.

3 rounds for time of:

• 100 squats
• 50 box jumps, 20-inch box
• 45-lb. dumbbell clean and jerks, 25 reps