20min AMRAP
20 sit-up
20 medball squat clean 20/14
100m medball front rack carry

• 3min. Row/Bike/Run

• 2x
  8 kB swing
  8 Qoblet squat
  8 Ring Row

• 2-3x
  3-6 Pull up / C2B / MU
  3-6 Clean & jerk
  3-6 Burpee over bar (Facing)
  Add weights...

• Mobility...

Warm up(10)
100m run
10 high knees
10 jax
10 plank taps
10 big arm circles
10 cross body crunch
10 push ups
100m run

WRK(15)
WRK for 15:00 mins
30 squats
30 push ups
30 leg extension to hip raise
30 plank taps
30 reverse lunge
400m run

Finisher
50 cross crunch
1:00 hamstring stretch

15min AMRAP
1 squat clean 100/70
3 box jump 75/60
6 push-ups

Warm-Up:
10 reps each - side lunges
10 reps each leg - lateral and forward leg swings
20 sec. each - standing hamstring/calf stretch
5 reps each - ankle circles

Workout:
2.5 miles

Accessory Work:
4 sets
45 sec. each side planks
20 leg lifts
20 sit-ups

Cool Down:
400m walk

10-9-8-7-6-5-4-3-2-1 reps for time of:

• Front squats
• 1 rope climb after each round

♀ 95 lb. ♂ 135 lb.

Power snatch
5 x 2 @70-85% 1rm

Warm-Up:
10 reps each - side lunges
10 reps each leg - lateral and forward leg swings
20 sec. each - standing hamstring/calf stretch
5 reps each - ankle circles

Workout:
Run 2.5 miles

Accessory Work:
4 sets
45 sec. each side planks
20 leg lifts
20 sit-ups

Cool Down:
400m walk

Every 4 Minutes Until 300/250 Calories:
400 Meter Run
Max Calorie Row

Time Cap: 40 Minutes