1) With a 10:00 cap…

75 Calorie Row

Then, AMRAP (in the remainder of the 10:00) of:

30 Thrusters 105/70#
7 Muscle-Ups

Rest 2:00 between 1 and 2.

2) 2:00 ME Strict HSPU

"Bradley"
10 Rounds:
100-Meter Sprint
10 Pull-Ups
100-Meter Sprint
10 Burpees
30-Second Rest

100 box jumps
30 KTE on back/30 DL #135

AMRAP 4:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: bfb
Rest 4:00

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/155#)
6 Jerks (135/95##)
Time remaining: bfb
Rest 4:00

AMRAP 4
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: bfb

100 box jumps
30 KTE on back/30 Pullups

5 rds
200 run
20 sit ups
15 squats 95/135

front squat 5*4

Crossover

It's Thursday AM and that means working on box squat and auxiliary exercised to strengthen the back, hamstrings and gluteus.

Resistance Training:
Banded Box Squats
12 rounds, 2 reps per round
Purple Band, 1 Knot
~55% of 1RM (135 LBs)

Extras:
100-150 Weighted Step Ups (25 LBs)
4x 10 GH Raises
3x 10 Good Mornings (135 LBs)
40 Weighted Hip & Back Extensions (25 LBs)
20 Stone to Shoulder (10 at 7 LBs, 10 at 96 LBs)

Split Snatch
1-1-1-1-1

95,115,125,145,150