5x5 every 2min

A. FS cluster @30X0; 3. 3. 3; rest 20sec/rest 3mins x 3

3 sets 90% effort:
10 BB front rack walk lunges 135/95#
10 KBS 2/1.5pd russian
20 walk lunges unweighted
20 DB snatch 60/40# alt hands per rep
30 ball slam 40/20#
30 box jump sd 24/20″

– rest walk same time as work
– goal is to maintain same pace per set

Kettlebell deadlift 3x20

A. emom – 12mins
odd – 7-10 T2B
even – 5-8 OHS 95/65#

B. emom – 12mins
odd – Row 12cals
even – 12 wall balls 20/14# 10′ target

C. emom – 12mins
odd – 8 PS 75/55# + 20 DU
even – 10 GHD situps

D. emom – 12mins
odd – 6-8 HSPU
even – 6-8 CTB chin ups

Notes:
– focus on breathing during all of the movements

5 Min AMRAP of:
Strict Handstand Push Ups

A. Press x 1/PP x 2/SJ x 3; rest 2mins x 4-5sets perfect form

5 sets 80-90% effort
Row 300m
15 KBS 1.5/1pd
15 SA DB push press tough
15 box jumps sd 24″
15 SA DB push press tough
15 T2B
15 Wall ball 30/20# 10′ target
rest 4-5mins

Notes:
– complete complex with weight that you can do with perfect form small builds per set
– do this in reverse order starting with wall balls for set 2 and 4
– record time for all sets
– record if changing order changed times or feeling of work

A. clean and jerk build to 70% of 1rm quickly
+
Run 200m 3k pace
rest walk 1min x 5-7
+
AD 15sec 97% effort
rest walk 4mins x 3

Notes:
– small prep for saturday

Push press – 3 x 6 @ 72.5-80%

Slow pull snatch – 15 x 1 @ 65%+, go every minute. Start @ 65%

Row or AD 5mins easy pace
+
Row or AD 1min 90% aero
rest 1min x 5
all same pace
+
Row or AD 30sec 90% aero slightly faster than the 1min work
rest 30sec x 10
all same pace
+
Row or AD 1min 90% aero
rest 1mn x 5
all same pace
+
Row or AD 5mins easy pace