7 miles

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Strength: Front Squat, 6-6-6-6 Deadlift, 6-6-6-6 Workout:
Front Squat: 115-165
Deadlift: 185-225
EMOM -10
3 Jerks (80%) No Rack
3 Muscle Ups
115 Cleans in place of Jerks

15' AMRAP @ 6.42
20 push-ups / 50 squats

Rest 10'

FT @ 25:38
800m run
70 dubs
60 lunges
50 wall balls
400m run w/ med ball
50 wall balls
60 lunges
70 dubs
800m run

Backsquat
20 reps unbroken w/ 65# of 1RM (215#)

400m Run
rest 1min
40 KB Swings 1.4pd
rest 45s
40 Box jump 24'
rest 30s
40 OH Lunch 115#

For time:
25 Push ups
25 Pull ups
15 Clean & Jerk
Row 1,000m

• 2min. Row/Bike/Run/Ski

• 1 rnd:
  5+5 Up & down dog
  5+5 Spider lunge w/ twist
  45s. Shoulder rotations w/ stick

• 1 min. Row/Bike/Run/Ski

• 2 rds:
  6 Deadlift
  6 Muscle snatch
  6 OHS
  6 Press

• Mobility...

AFAP
3 rounds for time of
25 Thruster 42,5/30kg
25 Pull Ups

100 deficit push-ups for time
Use plates of handles (10-15cm)

12 min EMOM
1 squat clean + 1 front squat
80%-90% 1 rep max

5 min AMRAP
5 Burpees
5 Toes 2 Bar