Power Clean E90SEC, Touch and Go
- 5 x 3
- Rest 3min
- 5 x 2

15 min AMRAP:

• 11 push jerks (2/3 of 3rm press)
• 22 pull-ups
• 33 box jumps

2 min on/1 min off.

Every 2:30min

5 Rounds:

1 Back Squat (w/ 3 s pause)
5 High box jumps

Max 70% of 1 rm

8 x E2MOM

2-3 hi-hang power snatch

A. 6min AMRAP
2 x Bar MU, 4 C2B Pull-ups, 6 Pull-ups
4 x Handstand push ups
8 x KB Swings @ 32/24kg (70/53lbs)

Rest 3mins before part B

B. 6min AMRAP
12 x DB Thrusters @ 22.5/15kg (6/6)
18 x DB snatches, alternating @ 22.5/15kg
24 x Burpees

Rest 3mins before part C

C. 6min AMRAP
12 x single arm DB Overhead walking lunges @ 22.5/15kg alternate arm each round
18 x Wall balls @ 9/6kg (20/14lbs)
36 x Double-unders

"The Unknown Soldier"

6 rounds for time of:
10 Front squats, 50% 1RM Front squat
10 Hang power cleans, 50% 1RM Front squat
10 Bar over burpees
500 m row/400m ski/1000m Bike

3 min rest between rounds.

3 rounds for time:

9 deadlift 120/80 kg
15 ring push up
21 cal machine

tc 12 min

Push Press 3x5

5 x 2 High box jump

E90SEC

8 x 2 Hi-hang snatch