Alternating EMOM x 10 (5 Rounds):
Minute 1 – 15/12 Calorie Row
Minute 2 – 3 Back Squats

Round #1 – 3 Squats @ 70% of 1RM Back Squats
Round #2 – 3 Squats @ 73% of 1RM Back Squats
Round #3 – 3 Squats @ 76% of 1RM Back Squats
Round #4 – 3 Squats @ 79% of 1RM Back Squats
Round #5 – 3 Squats @ 82% of 1RM Back Squats

SHOULDER RECOVERY
Following today’s training, complete one of the two:
1) CrossOver Symmetry Iron Scap Protocol
or
2) CFNE Bulletproof Shoulders

For time:
Buy in 100 Double unders
3RDS:
8 Power clean 30 kg
8 Front squat 30kg
8 Shoulder to overhead 30kg
50 KB Swing 16 kg
Cash out 750m row

Double Unders

Grace w/ KB's

30 Clean and Jerks (2 X 50lb KB's)

5 Rounds

10 Power Cleans 85#

10 Push Press 85#

25 Double unders

For Time:

50 Abmat
50 DU
50 Abmat
50 Walking lunges With 45lb plate over head.
50 Abmat
50 Burpees
50 Abmat

Rx+

5min AMRAP of:
* 5 power clean (90/62,5kg)
* 5 ring dip (RX = high rings, MU to the first dip)

AMRAP :20s – Clusters (115/80)
Rest :40s
AMRAP :40s – Clusters (135/95)
Rest 1:20
AMRAP 1:00 – Clusters (165/110)
Rest 1:20
AMRAP :40s – Clusters (135/95)
Rest :40s
AMRAP :20s – Clusters (115/80)

"HOPPED UP"
Ascending Ladder for 7:00…
3 Thrusters (95/65), 3 Barbell-Facing Burpees
6 Thrusters (95/65), 6 Barbell-Facing Burpees
9 Thrusters (95/65), 9 Barbell-Facing Burpees
12 Thrusters (95/65), 12 Barbell-Facing Burpees