Alternate:
Barbell row, 3 x 10
Dips, 3 x 15

Clean & Jerk, 6 x 1

Skills
AMRAP 5:
7 Unbroken Toes to Bar

Conditioning
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 Between rounds

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpees
7 Dumbbell Thrusters@ 17,5kg
7 Box Jumps

Rest 5 minutes, then:
In teams of two, alternating movements, complete as many rounds and reps as possible in 15 minutes of:
9 Box Jumps
9 Dumbbell Push Press @ 20kg
12 Push-ups

Front squat
2×2 @ 65%
2×2 @ 70%
2×2 @ 75%

• 4 Round of:
Run 200 m
Rope Climb 2 reps

10 Min AMRAP

2 Thrusters (70% 1RM)
2 Deadlift (80% 1RM)
10 Wall Balls
10 Medball Slams

Complete as many rounds as possible in 20 minutes of:

• 5 pull-ups
• 10 push-ups
• 15 squats
• 5 pull-ups
• 10 thrusters, 95 lb.

• 3x10 Power clean / rest 2min
• 3x10 Hang squat clean / rest 2min
• 3x10 STOH / rest 2min