A. Bench press 5x5, between sets 5 (Weighted) Pull-ups

B. Partner workout, alternate rounds

Round one
30/20 cal of Assault bike
30 KB Swings
30 Box-jumps

Round two
30/20 cal of Ski-erg
30 KB Swings
30 Box-jumps

Round three
20 Burpee
30 KB Swings
30 Box-jumps

1) EMOM X 8 Minutes:
- Minute 1 - 3 Power Cleans @ 135-185/75-115 lbs.
- Minute 2 - 3 Push Jerks @ same weight as Power Cleans

... REST 2 MINUTES...

2) EMOM X 8 Minutes:
- Minute 1 - Squat Clean x 5 @ 95-155/55-95 lbs.
- Minute 2 - HSPU's OR Hand Release Push-Ups x 5-15

... REST 2 MINUTES...

3) 12 Minute Ascending Ladder (3, 6, 9, ...)
- Wall Balls
- Calorie Row/Ski Erg/Airdyne

5-5-3-3-1-1-1

Tabata kb swing 24kg/16kg

AMRAP 30
with partner

100 wallballs 9/6kg
80 cal row
60 pistols, alternating
40 KB swing 24/16kg
20 deadlift 100/70kg

Split as desired

3 Power clean (no tng, ~60%)

8 min AMRAP

10 kb-thrusters 16+16kg/12+12kg

10 thrusters 50kg/35kg

10 OHS 50kg/35kg

Metcon:
AMRAP 9
3+3, 6+6, 9+9…
power snatch 40/30
pull ups

5 RFT
8 power clean 60/42,5kg
15 TTB

Mobility:
Elbow Circles
Elbow Rotations
Scap Pushups
Banded Ankle + Hip distraction

Flow:
Beast rock into Lizard
Alt 2 point beast
Underswitch to crab reach

Move Prep:
Prisoner Lunges
Banded Scapular Retraction
Upside down kb press (light weight)

12min