Strength:

Back Squat 5-4-3-2-1

Workout:

5 rounds for time:

20 MedBall Cleans, 20/14lbs

15 Pushups

Rest 1 minute between each round.

Partner Workout:

10 rounds, alternating with a partner:

12 Burpees Over Bar

12 Deadlifts, 315/215lbs

12 Toes to Bar

Skill:

10 rounds for quality:

50ft 1-arm Dumbbell Overhead Walk, pick load

Workout:

Complete as many rounds as possible in 21 mins:

Run 400m

16 Alternating 1-arm Dumbbell Snatches, 50/35lbs

8 Muscle Ups

Skill:

5 rounds for quality

7 Dumbbell Power Cleans, pick load

50ft Farmers Carry, pick load

7 Dumbbell Power Cleans, pick load

Workout:

Complete as many rounds as possible in 20 mins:

500m Row

2 Legless Rope Climbs

50ft Handstand Walk

1,000m Bike

2 Legless Rope Climbs

50ft Handstand Walk

Workout:

4 rounds, 2 minutes each:

20/15 cal Row

AMREP remaining time – Burpee Box Jump Overs, 30″/24″

Rest 2 minutes between each round

Strength:

Overhead Squat 3RM

Strength:

Seated Shoulder Press 3-3-3-3-3

Workout:

For time:

21-15-9

Push Press, 165/115lbs

Strict Pullup

Skill:

1 Squat Clean + 1 Hang Squat Clean

Build to a heavy complex.

Workout:

3 rounds for time:

25 Hang Squat Cleans, 95/65

10 Bar Muscle Ups

Run 400m