10 squats 80 lbs
10 Ab rollouts
50 jump rope
12 pull ups

AMRAP 12 minutes

4 rounds + 7 squats

5 Rounds for time:
10 Power Cleans (135#/95#)
10 Burpees

3 RFT

Row 300 meters
20 Wallball shots, 20/14# ball
10 Pull-ups

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

Pre workout
10x1 deadlift 325#
For time;

800m run
400m run backwards
800m run

400m run backwards

150 Wallball for time

(Time cap: 12min.)

Find your two rep max for "touch and go" clean & jerk.

7 minute AMRAP:

-Burpees

5 rounds of "Suicides" (20 second all out sprints)

5x Barbell Complex consisting off

Deadlift
Hang Clean
Front Squat
Push Press

95#-115#-115#-115#-115# (broken sets)

5 Rounds of:
12 KB swing at 50#
12 butterfly situps

04:11