0-7 min 15 unbroken clean & jerk

7-14 min 12 unbroken clean & jerk

14 - min 9 unbroken clean & jerk

10,9,8....1

Hollow rocks (if you can comfortably do 10 rocks with good form, add weight holding plate in hands 5-10#)
TRX knees to elbow crunch from forearms (per side)

10 minute cap
15 minutes

Tabata push ups
1 min rest
Tabata wall ball 9kg/6kg
1 min rest
Tabata sit ups

Benchmark

The Open Workout 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

5 Rounds:

5 minutes of rowing

5 minutes of rest

For time:
Run around the box
25 Deadlift 60/40kg
Run
20 Hang Power Cleans
Run
15 Front Squats
Run
10 Shoulder to Overhead
Run
5 Thrusters

*add plates/bench under feet to increase difficulty

superset with
50x lateral hurdle hops

3min rounds
18min

7 min AMRAP
20 x DU
5 x K2E

Partner 1 goes as partner 2 rests, then switch

6 stations:
Curve 0.04miles
Farmers Walk 6 steps forward, 6 backwards x2
Ski Erg 70m
Plate Walkover* x10 (stack 2-3 plates)
Rower 150m
Hurdle Lateral Jumps x10

4 min AMRAP per station, 1 min rest between

*pushup position, walk both hands onto plate then both hands off the other side= 1 rep

30min circuit

36min

This one not time goal.

5 rds

Row 25 cal
10 step over box with kettlebells
15 DB thrusters
20 ring dips