WORKOUT (PERFORMANCE)
4 sets x 3:00 work, 1:00 rest
400m Run / 1.5 x Stairs
Max Power Cleans w/ Time Remaining...
Set 1 @ 60/42.5
Set 2 @ 70/47.5
Set 3 @ 85/60
Set 4 @ 90/65

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WORKOUT (Fitness)
4 sets x 3:00 work, 1:00 rest
350m Run / 1 x Stairs
Max Power Cleans w/ Time Remaining...
Set 1 @ 42.5/30
Set 2 @ 52.5/35
Set 3 @ 60/42.5
Set 4 @ 70/47.5

• RPE 8
• Daily Video: https://vimeo.com/794423578
• Score is total cleans

3 Rounds:
10 Strict Handstand Push-ups
10 Dumbbell Hang Power Cleans
50 Double Unders

[After 3 Rounds, Rest 1 Minute]

3 Rounds:
10 Kipping Handstand Push-ups
10 Dumbbell Shoulder to Overhead
50 Double Unders

Dumbbells: (50's/35's)
KILOS: 22.5's/15's

4 sets x 3:00 work, 1:00 rest
500/400 m row, ski, 1000/800m bike
Max Power Cleans with Time Remaining...
Set 1 @ 60/43
Set 2 @ 70/47
Set 3 @ 85/60
Set 4 @ 90/65
Choose weight smart so you can perform 4+ reps in the heavier sets as well

8x
3min ON/2min OFF

A) Max Calories
B) Max Rounds of Cindy
C) Max Calories
D) Max Rounds of 3 Burpees – 6 Situps – 9 KB Swings 24/16kg

Deadlift for load:
#1: 8 reps

@ 75, 80. 85%

AMRAP 9
6 Pullups
9 Hang Power Cleans 60/40kg
12 Pistols

3 Rounds For Time:
10 Squat Cleans
10 Push Jerks

Barbell: 60/40kg

For time:

30 deadlift @70/50kg
30 box jump over

22 Rounds For time ( with partner )

13 Wall Ball Shots 20/14p
7 Devils Press 2x22,5/2x15kg
9 Box Jump Overs 24"/20"

Full Round, then Switch. TC 40