1. DU x50
2. Ring Mu x5
3. DB-Clean & jerk (2x22.5kg) x6

Accumulate 10 minutes of work of:
20 Hollow Rocks
20 Superman Rocks
10 Broad Jumps

5 rounds
3x Cluster (185#/135#)
5x Muscle-up

1RM Back Squat

20 kb front rack lunge
20 t2b

7 min AMRAP
2 Muscle up
8 Kb thruster 2x16kg
32 DU

4 min rest

21*-15*-9*
Pull-up
Cal. row
T2B

*=after each round 10 burpees

Strength

For time, 3 rounds of:
* 3 squat clean (80/60kg)
* 3 rope climb

DAY 5
WARM-UP Of the Week
• 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

3 rounds For time:

Timecap 8 min

For the push jerks, switch hands every 5 reps

• 10 Cal Row
• 10 Single Handed Push jerks 30/25kg dumbbell
• 10 T2B