Tabata row
1min rest
Tabata squat (30kg)
1min rest
Tabata burbee
1min rest
Tabata box jump
1min rest
Tabata wall ball (14)

Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

For time:
10 Squat Cleans (225/145 lbs), by 2:00
8 Squat Cleans (245/160 lbs), by 4:00
6 Squat Cleans (265/175 lbs), by 6:00
4 Squat Cleans (285/185 lbs), by 8:00
2 Squat Cleans (305/195 lbs), by 11:00

Max effort

A) EMOM 5: Clean Pull + Hang Power Clean + Power Clean (50% 1RM)
B) EMOM 5: Heavy Power Clean

then

“Power Play”
Ascending Ladder for 7 Minutes:
1 Power Clean (135/95), 30 Double Unders
2 Power Cleans (135/95), 30 Double Unders
3 Power Cleans (135/95), 30 Double Unders
Add (1) Power Clean per round

Find your 1 rep max

CF Mainsite chipper:
20 FSx125#
30 BJx20″
40 KBSx35#
50 WB
= 8:16

1. Sunshine suicides

2. Banded Partner run
   Overhead slams
   Slamball chest passes
   Mountain climbers
   Kettlebell swings
   Hurdle hops

10' AMRAP

5 Box Jumps (30")
7 HR Push Ups
9 KB Swings (52#)

10' Row for meters

52 calories @ 750 meters
2,515 meters @ 10'

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps