Front squat 5x5 reps, then max reps @ 80%

21-15-9
Clusters 95/65
Burpees

3 rounds
10/8 cal bike or row
10 passthroughs

Snatch grip barbell warm up

15:00 to find 1RM power snatch

Midbody
3 rounds
45s on / 15 sec off
boat hold
side plank (left)
side plank (right)
plank hold

Cool down
2-3 min light cardio
1 min cobra to downdog pose
1 min prayer pose
1 min russian baby maker strech

10 minute AMRAP
5 Clean and jerks 135/95
5 Burpees

Max calories on rower

Rest 2 mins

10 min AMRAP
10 front rack lunges (5 per leg) 115/75#
10 weighted sit ups 20/14#

Max distance run

Rest 2 mins

10 min AMRAP
10 push ups
10 wallballs 20/14

Max calories on bike

• each partner works at the same time. One on the piece of cardio while the other does the AMRAP.

• partners can switch as frequently as they want.

• score is total rounds + total calories
  Every 200m run counts for 10 calories

10 RFT

5 Deficit HSPU 15/10cm
3 BMU
1 Power Clean 100/70kg (teens 85)

TC 10 min

Find in 10 minutes power clean 1RM

Warm Up 15 minutes

Bike 12/10 Cal
5 Box Jumps 30/24"
10 Scorpion
8 GHD Hip Extensions
15 KB Swing
0:30 + 0:30 Triceps Stretch
3 Sumo Inch Worm

3-5 rds:
6-8 Bench press (~70%)
8-12 Bicep curl (Barbell)
12-16 GHD sit ups
Rest as neesed.