Created In The lab

Press in Split 7x3, 400m run, 15 hang clean and jerk (135/95) 60 double unders, 12 hang clean and jerks 400m run, 9hamg clean and jerks, 40 double unders, 6 hang clean and jerks, 400m run, 3 hang clean and jerks 20 double unders

Power clean 1 rep max, Diane 21-15-9 Deadlifts (225/155) Handstand Push Ups

Snatch Balance 5x3, 30 bar facing burpees, 75 sit ups, 20 thrusters (75/55) 20 bar facing burpees, 50 sit ups, 15 thrusters (95/65) 10 bar facing burpees, 25 sit ups, 10 thrusters (115/75)

Power Snatch 1RM, 4 RFT 6 shoulder to overhead (165/115), 12 box jump overs (24/20), 18/14 calorie bike

Squat clean thrusters 7x2 75% CF Open 19.3 200 foot overhead lunge, 50 box step ups, 50 strict HSPU, 200 foot handstand walk

4 rounds 3 min in; 1 min rest 400m run then max squat snatch, max toes to bar, max shoulder to overhead, max bar facing burpees

Floor press 1RM, 4 RFT 10 DB hang clean and jerk, 15 box jumps (30/24) 10 DB hang clean and jerk, 15 weighted sit ups

Squat Clean Thruster 1RM, 21 Hang power cleans (135/95) 21 ring dips, 50 double unders, 15 power cleans (135/95) 15 ring dips, 75 double unders 9 squat cleans (135/95) 9 ring dips 100 double unders

100 wall balls, 100 calories on assault bike, 100 pull ups, 100 push ups

Overhead Squat Dynamic Effort 8x2 85%. 3 RFT 600m run, 7 Bar Muscle Ups, 8 power snatch (135/95)

20 min amrap 15/10 calorie bike 1 trip down the clean ladder. Male RX weights 135,155,185,205,225, 245 Male scaled 95,105,115,135,155 Female RX weights 95,105,125,135,155,175 Female Scaled 65,75,85,95,105

Shoulder Press 1RM 4 RFT 8 deadlifts (245/175), 12 toes to bar, 16 wall balls (20/14)

20 min amrap. 400m run snatch ladder. Male weights 95, 115, 135, 155, 175, 195 Male scaled 45, 65, 75,95,115. Female RX weights 65,75,95,105,115,135 Female scaled 35,45,55,65,75

Overhead squat 1RM, 5 RFT 12 burpee box jump overs, 8 chest to bar pull ups, 12 handstand push ups

Overhead squat 8x2 80%, 5 RFT 50 double unders, 15 toes to bar, 10 thrusters (95/65)

Turkish Get ups 3 x 5 per side, 3 RFT 60 sit ups, 30 KB swings (53/35), 60 foot front rack lunges (53/35)

Shoulder press 3RM, 4RFT 400m run, 20 wall balls (20/14) 10 chest to bar pull ups

7 min amrap 7 strict HSPU, 7 clean and jerks (185/125), 2 min rest 7 2” deficit HSPU, 7 clean and jerks (165/115), 2 min rest, 7 HSPU, 7 clean and jerks (135/95)

Pause overhead squat 3RM, 4RFT 15/12 calorie bike, 10 burpee box jumps (24/20), 5 deadlifts (275/185)

Overhead squat dynamic effort 7x3 75%, 20 min amrap 10 bar facing burpees 20 wall balls, 10 power snatch (95/65)

Shoulder press 5 RM, 400m run then: 15-12-9 deficit handstand push ups, box jump, clean and jerk (155/105), then 400m run

Broken Cindy 0-10 minutes 10/8 calorie bike, 8 pull ups, 10-20 minutes 8 rounds 100m run 6 chest to bar pull ups, 20-30 minutes 35 double unders 4 bar muscle ups

Overhead Squat 5RM, 15 min amrap 10 deadlifts (185/125), 20 sit ups, 300m run

Front squat 8x2 85% 5RFT 15 pull ups 30 foot KB lunges (53/35) 15 wall balls (20/14)

0-10 minutes 10 rounds 10/8 calorie bike 12 deadlifts, minutes 10-20 100m run 9 hang power cleans, minutes 20-30 10 rounds 35 double unders 6 push jerks (155/105)