Skill:

5 rounds:

1 min Burpees

1 min Rest

1 min Row cals

1 min Rest

Workout:

For time:

30 Wall Walks

Skill:

Power Clan & Push Jerk, 1RM

Workout:

For time:

30 Clean & Jerks, 185/125lbs

Skill:

Weighted Pushups 10-10-10-10-10

Workout:

Complete as many rounds as possible in 12 mins of:

5 Strict Pullups

6 Box Jumps, 30″/24″

7 Deadlifts, 225lbs/155lbs

Skill:

Dumbbell Turkish Get Up

Build to a 1RM per arm

Workout:

For time:

40 DB Snatches, alt 50/35lbs

Bike 1km

40 DB Hang Clean & Jerks, 50/35lbs

Bike 1km

30 DB Snatches, alt 50/35lbs

Bike 1km

30 DB Hang Clean & Jerks, 50/35lbs

Bike 1km

20 DB Snatches, alt 50/35lbs

Bike 1km

20 DB Hang Clean & Jerks, 50/35lbs

Skill:

Power Clean + Hang Squat Clean + 3 Front Squats

Build to a heavy complex.

Workout:

For time:

2-4-6-8-10 Front Squats, 225lbs/155lbs

100-80-60-40-20 Double Unders

Workout:

For time, with a Partner:

Row 6km

Partner holds while the other rows:

First 1km: Dead Hang

Second 1km: Handstand Hold

Third 1km: Plank Hold

Workout:

“BARBARA”

5 rounds for time:

20 Pullups

30 Pushups

40 AbMat Situps

50 Squats

Rest 3 minutes between rounds