Great Home Session

10/20/30/40/50/40/30/20/10
HRPU, 100lb B Deadlifts
21:14

Easy aerobic pace:
2x
10min run
10 min row
10 min bike

Every 2 minutes, for 12 minutes:
Power Jerk x 6 reps @ 60-70% of 1-RM Jerk

EMOM 9'
1' 20 Med-ball sit-ups @10/8
2' 10 Power clean @50/35
3' 10 target Burpees

2' pause

EMOM 9'
1' 30" plank
2' 6 snatch @35/25
3' 20 mountain climbers

2' pause

EMOM 9'
1' 20 twist @10/5
2' 10 front squat @40/30
3' 25 double-unders

2' pause

EMOM 9'
1' 10 V-ups
2' 10 shoulder press @40/30
3' 20 high skip

150 Wallball for time

(Time cap: 12min.)

4x400m Run
Rest 1 Minute Between Runs

9m34s (best 1:14)

Then...

15 Toes to Bar
15 Box Jumps 28" Box (Rx was 24)
AMRAP 12

RX+ and most reps for the day. :)

Front squat, heavy double.

3 rounds

12min C2 bike
08min C2 row
05mib C2 ski

Steady pace, RPE 3+

8 sets of:
Snatch balance + 2 overhead squats
@ 72-78% of snatch 1RM

5-5-5-5 of:
BB Deadlifts
5 @ 8 RPE (-10% Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
75-80% 1RM 5 reps
65-70% 1RM 5 reps