For Quality

Run 400m
2 rounds of DT with DB or KB
Run 400m
2 rounds of Mary
Run 400m
30 Box Jump
30 KBS
Run 400m
30 DB Squat
Run 400m
15 Devils Press (light loading)

RPE 2-3

Scale if needed

Round of DT is
12 deadlift
9 hang power clean
6 jerk

Round of Mary is
5 HSPU
10 Pistol Squat
15 Pull-Up

BONUS

For time:
50m Sled Push 80/60kg

1. Kbs
2. High Box jump

You choose weight/reps!

7min EMOM: Muscle-Up

Pick a number you can hold on. Scale if needed.

RPE 4

Back Squat
1-1-1-1-1
Rest as needed between sets. 2-3min is recommended.
Result is total weight of sets.
20min time gap.

Clean & Jerk Complex

1 Hang Clean + 1 Clean + 2 split jerks

5 Min AMRAP;
3 Cleans 70/50kg
6 Push Jerk
12 pull ups

3 Mins Rest;

B. 6 Min AMRAP;
5 Power Clean 70/50kg
5 Bar MU

3 Min Rest

C. 12 Min AMRAP;
15 C2B
30 Wall Balls
60 DU's

Post reps for each Amrap.

4 Rounds of:
100 Single Unders
30 Walking Lunges
20 Renegade Rows (total reps)
10 DB Push Press
Rest 90s

*Athlete choice of DB weight today.
- 20:00 Cap

EMOM 12

1 min : 8 Shoulder press AHAP (from floor)
2 min : plank hold

30 heavy jumping wall ball shots