Skill:

Hang Squat Clean 3RM

Workout:

3 rounds for reps:

1 min DB Hang Squat Clean, 50/35lbs

1 min Box Jumps, 24″/20″

1 min cal Row

1 min Rest

Skill:

Push Jerk 3-3-3-3-3

Workout:

For time:

50 Push Jerks, 135/95lbs

40 Pullups

30 Handstand Pushups

20 Chest-to-Bar Pullups

Skill:

5 rounds for quality:

20 Good Mornings, 45/35

10 L/10 R DB Single Leg Deadlifts, pick load

5 Strict Toes to Bar

Workout:

Complete as many rounds as possible in 7 mins of:

9 Deadlifts, 225/155lbs

18 Lateral Bar Hops

Skill:

For time:

Sandbag Carry, 5x100ft, pick load

Rest 2:1

Workout:

7 rounds for time:

Bike 1,000m

50ft Handstand Walk

Skill:

3-Position Squat Snatch 1RM

Floor + Below Knee + Above Knee

Workout:

For 5 cycles:

Complete as many rounds as possible in 3 mins:

3 Squat Snatch 135/95lbs

3 Ring Muscle Ups

Rest 1 minute between cycles

Workout:

For time, with a partner:

4 rounds of:

100 Double Unders

20 Toes to Bar

immediately into,

4 rounds of:

20 Burpees

20 Alternating Dumbbell Hang Clean & Jerks, 50/35lbs

immediately into,

4 rounds of:

20 Ring Dips

20 Pullups

Skill:

Power Clean + Hang Power Clean (Below Knee)

Workout:

For time:

50/40 cal Row

40 Power Cleans, 135/95lbs

30 Handstand Pushups