AMRAP 7min:
7 Deadlift 60/40
7 Hang Power Clean 60/40
7 Push Press 60/40

Rest 2min

AMRAP 6 min
6 TTB
6 KBS 24/16
6 Burpee

Snatch Balance 2-2-2-2-2

Five rounds of:

• 5 Power clean, 135 lbs/95 lbs or 6o kg/45 kg
• 10 Front squat, 135 lbs/ 95 lbs or 6o kg/45 kg
• 5 Jerk, 135 lbs/95 lbs or 6o kg/45 kg
• 20 Pull-ups

Rest 90 seconds between each round

12 min AMRAP
10 wallballs 9kg/6kg
10 sumo deadlifts 90kg/60kg
10 ring dips
10 kcal row

Metcon:

20 Sit ups
15 Pull ups
10 Ring dips

3 Rounds for time

Strenght and technique:

Hang power clean: 6x4

MetCon:

Death by Clean and Jerk (Rx: 40/25kg)

30 min Partner AMRAP

1) Partner A will do sled push to dumpster and then sled pull on the way back from dumpster to garage door.
-Partner B will do air squats until Partner A gets back from Sled push/pull (then switch)

2) wheel barrel walk with partner (length of room) then switch

3) 400 m run together

4) 50 Medicine Ball sit ups with partner (25 each)

5) 20 Partner push ups with a clap (10 each)

• You can start in any order, especially if its a large class
• Wheel Barrel walk (Partner A will hold Partner B's feet while Partner B walks on hands the length of the room then switch
• Remember with a workout like this pacing is the key

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds(8)
10 walkouts
8 in and outs
6 deadlifts
4 cleans

bench(15)
5x3 climb

Metcon/*Rx(20)
100m farmers carry buy in 35/25-*45/35
10 s/a db hang clean 45/30-*60/45
10 s/a db sh 2 oh 45/30-*60/45
30ft burpee broad jump
30ft bear crawl
10 s/a db hang clean 45/30-*60/45
10 s/a db sh 2 oh 45/30-*60/45
30ft burpee broad jump
30ft bear crawl
10 s/a db hang clean 45/30-*60/45
10 s/a db sh 2 oh 45/30-*60/45
30ft burpee broad jump
30ft bear crawl
100m farmers carry cash out 35/25-*45/35

clean and jerk(10)
work up to hvy

Finisher
100 temp tantrums
2 min lacrosse shoulders
2 min sh distraction
2 min hamstring stretch

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
h2r
toe walk
knee grab
side lunge
run dwn and back

Metcon/*Rx(25)
1600m run
then
3rds
12 front rack walking lunges 75/55-*95/65
12 shoulder to overhead 75/55-*95/65
then
1600m run

gym goat/cc movements(8)

Finisher
60 rtw
30 t raise
2 min IT stretch

For time:

Run 200 Meters (4 rounds)

Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell High Pulls (16/ 22kg)

Run 400 Meters (8 rounds)

Three rounds of:
10 Pull-Ups
20 Push-Ups
40 Air Squats

Run 600 Meters (12 rounds)