For Time:

15 Hang Power Cleans
1,500 Meter Bike Erg

12 Hang Power Cleans
1,200 Meter Bike Erg

9 Hang Power Cleans
900 Meter Bike Erg

Barbell: 84 / 61 kg

On the 4:00 x 5 Rounds:

60 Double Unders
30/21 Calorie Row
10 Thrusters 43 / 29 kg

AMRAP 20:

200 Meter Run
Max Unbroken Push-ups
200 Meter Run
Max Unbroken Toes to Bar

20 Double Unders, 2 Hang Snatches
40 Double Unders, 4 Hang Snatches
60 Double Unders, 6 Hang Snatches
80 Double Unders, 8 Hang Snatches
100 Double Unders, 10 Hang Snatches

Directly Into...

30 GHD Sit-ups, 1,000 Meter Run
30 GHD Sit-ups, 800 Meter Run
30 GHD Sit-ups, 600 Meter Run
30 GHD Sit-ups, 400 Meter Run
30 GHD Sit-ups, 200 Meter Run

Barbell : 52 / 38 Kg

10 Rounds For Time:
3 Clean and Jerks 70 / 48 kg
200 Meter Run
1 Round of "Cindy"

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1 Round of "Cindy" =
5 Pull-Ups
10 Push-Ups
15 Air Squats

5 rounds:

40 m sled push
10 double kb clean & jerks

R5JC

2 sets:
HS-walk
- As many tries as you can
- Rest as needed
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3 sets:
Max HS Walking Steps, standing still w/ spotter (1=1)
- Goal 20 steps unbroken / set
- Rest 2min btw sets
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3 sets:
Max HS Steps
- Facing the wall, keep your body tight and as close to the wall as possible, but stay off the wall
- Goal at least 20 steps / set (1=1)
- Rest 2min btw sets
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2 sets:
2m L+2m R Banded Side Steps
- Place a rubberband at your elbows
- Goal is to go 2+2 unbroken
- Rest 1-2min btw sets

Handstand Walk Practice
- Each try for distance
- Go by the feeling, rest as needed

6 - 8 rounds ( 30 - 40 min )

Minute 1 - 2 : Ski erg Calories
Minute 3 : Box Jumps 30/24"
Minute 4 : Bar Facing Burpees
Minute 5 : Rest

20min AMRAP:
200m Run
9 Wallball
7 Box Jump
5 TTB
RPE 2-4, go by feel