30min time cap complete:

60 calorie row
5T2B
50 box jump overs /24"
5T2B
40 wall ball 10kg/10ft
5T2B
30 GHD sit-up
5T2B
20 HSPU
10 Ring Muscle-up
25 DU
20 HSPU
25 DU
30 GHD sit-up
25 DU
40 Wall ball
25 DU
50 box-jump overs
25 DU
60 calorie row
25 DU

3-4 sets:

25 Slam ball or 50 Sledge hammer/DU
50-100 m Farmers walk (heavy)
3-5 Wall climbs (quality)
* Go fast and 2 minute rest between sets

1. Squats
   10×3 Back Squats, across

2. Ascending Ladder for 7 minutes
   20 DU, 1 Power Snatch(115/80)
   20 DU, 2 Power Snatch
   20 DU, 3 Power Snatch

tabata doubleunders
1 min rest
tabata squat

Every 2:00 for 7 rounds, complete:
5 Power Cleans (70%)
30 DU
7 Strict C2B Pull ups

1. Clean
   1RM Power Clean

2. Squats
   7×5 Back Squats, across

3. OT2:00 for 7 rounds:
   5 Power Cleans (70%)
   30 DU
   7 Strict C2B Pull ups

4. Press
   EMOMx10: 2 Strict Shoulder Press

5. Accessory Work
   3-4 rounds, NOT for time of:
   15-20 Close Grip Bench Press
   15-20 Banded Triceps Push Downs
   15-20 DB Reverse Flyes

EMOMx15
Min 1: 1 rep @ 30# under PR
Min 2: 1 rep @ 25# under PR
Min 3: 1 rep @ 20# under PR
Min 4: 1 rep @ 15# under PR
Min 5: 1 rep @ 10# under PR
Repeat 3x

1. Snatch
   EMOMx15
   Min 1: 1 rep @ 30# under PR
   Min 2: 1 rep @ 25# under PR
   Min 3: 1 rep @ 20# under PR
   Min 4: 1 rep @ 15# under PR
   Min 5: 1 rep @ 10# under PR
   Repeat 3x

2. For time:
   20 Thrusters
   20 Hang Power Clean
   20 Push Press
   20 OHS
   20 Front Squat
   *Every minute, on the minute complete 5 Burpees.
   Guys: 95#
   Girls: 65#

Cleanmei

Work up to a 2 Rep Max for the Bench Press