Skill:

Every minute for 12 minutes, alternate between:

10 Bench Press, pick load

10 Pendlay Rows, pick load

Workout:

4 rounds for time:

8 Dumbbell Power Cleans, 50/35

50ft Front Rack Dumbbell Walking Lunges, 50/35

12 Chinups

Partner Workout:

For time, in Teams of 3:

Run 1.25km

75 Squat Snatches, 155/105lbs

Run 1.25km

75 Squat Clean Thrusters, 155/105

Run 1.25km

Workout A:

3 rounds, 3 mins each of:

30 cal Bike

AMRAP remaining time: Burpee Box Jump Overs, 24″/20″

Rest 3 minutes between rounds

Workout B:

3 rounds, 3 mins each of:

30 cal Row

AMRAP remaining time: Burpee Pullups

Rest 3 minutes between rounds

Skill:

Handstand Walking Practice

Workout:

Complete as many rounds as possible in 15 mins of:

15 Rower-Facing Burpees

50 Double Unders

25 cal Row

50 Double Unders

35 Wallballs, 20lb/10′, 14lb/9′

50 Double Unders

Skill:

Every minute for 20 minutes, alternate between:

15/12 cal Row

Double Kettlebell Overhread Carry, 100ft, pick load

Workout:

Complete as many reps as possible in 7 mins of:

3 Deadlifts, 225/155

3 Handstand Pushups

6 Deadlifts, 225/155

6 Handstand Pushups

9 Deadlifts, 225/155

9 Handstand Pushups

…

Continue adding 3 reps each round to each movement.

Strength:

Power Clean + Push Jerk + Squat Clean + Split Jerk

Build to a heavy complex.

Workout:

In 3 minutes, complete 12 Clean & Jerks, 135/95 lbs

In 3 minutes, complete 10 Clean & Jerks, 185/125 lbs

In 3 minutes, complete 8 Clean & Jerks, 225/155 lbs

In 3 minutes, complete 4 Clean & Jerks, 275/180 lbs

In 3 minutes, AMRAP Clean & Jerks, 315/215 lbs

Skill:

Bar Muscle Ups

Workout:

For time:

30 Thrusters, 95/65 lbs

30 Pullups

20 Thrusters, 115/85 lbs

20 C2B Pullups

10 Thrusters, 135/95lbs

10 Bar Muscle Ups