AMRAP 2 x 3 Rounds ( Rest 1:00 Between rounds )

7 Power Cleans 60/42,5kg
5 Jerks 60/42,5kg
3 Front Squats 60/42,5kg

3 rounds "Fight Gone Bad" for reps:
1) Wall balls
2) SDLHP
3) Box jumps
4) Push press
5) Row
6) Rest

Floor Press 5x5

5 rounds
1 min on 1 min off

ME OHS 61/43

Bench press 1rm

4 x 5 reps

Go every 1:30

5 rounds, go every 2:30

5 strict pull ups
5-8 push ups

---

Row 800/700m
...moving into
50 box jumps step down
40 T2B's
30 alternating devils presses with single DB

TC16

A,
5 rounds for quality of:
Farmer Carry, pick load, 15m
Sled Pull, pick load, 15m
Rest 2 mins

B,
0:00-5:00
AMRAP 5 mins: Toes-to-bars and Clean & Jerks
Teams of 2 - complete as many rounds as possible in 5 mins of:
9 Toes-to-bars
5 Clean & Jerks, 185/125 lbs

Complete in teams of 2.

While one person completes the couplet the other rests.

5:00-10:00

AMRAP 5 mins: Toes-to-bars and Clean & Jerks
Teams of 2 - complete as many rounds as possible in 5 mins of:
7 Toes-to-bars
7 Clean & Jerks, 61/43kg

Complete in teams of 2.

While one person completes the couplet the other rests.

10:00-15:00

AMRAP 5 mins: Toes-to-bars and Clean & Jerks
Teams of 2 - complete as many rounds as possible in 5 mins of:
5 Toes-to-bars
9 Clean & Jerks, 43/30kg

Complete in teams of 2.

While one person completes the couplet the other rests.

C,
For quality:
100 Seated Banded Leg Curls
3x 10 Back Extensions
Arms Overhead Hip Hinge Hold, 3x 20 secs

EMOM 8
1. 6 deadlift
2. 5+5 bulgarian split squat

3-4 rounds for quality:

20+20 steps db death march
40m heavy kb front rack/ sand bag carry
20 crossbody mountain climbers