16 E2MOM
3 POWER CLEANS
3 FRONT SQUATS
3 PUSH JERK

3 RFT
30 KB SWING
20 POWER CLEANS
10 PUSH JERK
5 HSPU/ HS HOLD 30"

5 Rounds for time:
16 Dumbbell Squat Cleans
10 Weighted Pull-Ups / Ring Rows
6 Handstand Push-ups / Pike Push ups
6 Goblet Squats (10/5 kg)
4 Burpee Box Jump Overs (30/24 in)

Time Cap : 30 minutes

Clean and Jerk
Every 90 seconds for 10 reps:
Clean Deadlift to the Mid-Hang + Mid-Hang Clean + Jerk

Work up to a medium-heavy load for the day.

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10 Rounds for Time:
3 Power Snatches 135/95
3 Handstand Push-Ups

The barbell should be medium-heavy for you and unbroken on the fast end, as should your pressing option. Scale range of motion to 1-2 AbMats on the Handstand Push-Ups, or sub Box Piked Handstand Push-Ups or Heavy-ish Dumbbell Push Presses as needed.

Post time and Rx to comments.

On the Minute x 3:
15/12 Calorie Assault Bike

Directly into…

On the Minute x 3:
4 Sandbag Cleans (150/100)
50′ Sandbag Walk

Directly into…

On the Minute x 3:
15/12 Calorie Assault Bike

KILOS 68.2/45.5

Day 1 (Developing Muscular Endurance and Repetition Strength)
Two rounds through the entire series:

• Wide-grip pull-up MAX REPS (use band assistance for 10 or more reps; use weight if you have 15+)
  Rest 2 minutes

• Medium-grip pull-up MAX REPS (same)
  Rest 2 minutes

• Medium-grip chin-up MAX REPS (same)
  Rest 2 minutes

-Narrow-grip chin-up MAX REPS (same)

Day 2 (Time Under Tension and Motor-Unit Recruitment of Muscle Fibers)

• 3x 5 reps of chest to bar chin-up with a six-second negative
  Rest 2 minutes between sets

• 2x max-rep pull-up with five-secong negative
  Rest 2 minutes

• 2x chin-up max hold 30 seconds or more

Rästi

• 4 Round of:
Plyo Box Jump Ups (60/50 cm) 1:00 @ max reps
Row 1:00 @ max Kcal

• 16 Min E2MOM of:
Ogni 2:00 x 8 sets:
1st, 2nd & 3rd Min
BB Power Clean + Hang Squat Clean + High Hang Squat Clean + Push Jerk 60-65% 1RM
4th, 5th & 6th Min
BB Power Clean + Hang Squat Clean + High Hang Squat Clean + Push Jerk 65-70% 1RM
7th, & 8th Min
BB Power Clean + Hang Squat Clean + High Hang Squat Clean + Push Jerk 70-75% 1RM

For Time:
800 Meter Run
55 Dumbbell Deadlifts
800 Meter Run
55 Dumbbell Bench Press
800 Meter Run
55 Dumbbell Power Cleans
800 Meter Run

Dumbbells: 23 / 16 kg's

For time:
50 SQUAT CLEAN OR POWER CLEAN + FRONT SQUAT
100 BURPEES
200 DU
4K ROW