A. Shoulder Press 3-3-3+(reps) B. 7 min AMRAP 3 Thrusters 3 Chest to Bar Pull Ups 6 Thrusters 6 Chest to Bar Pull Ups 9 Thrusters 9 Chest to Bar Pull Ups …...

Rest Day/Skills/Make-up...

A. Dead Lift 5-5-5+ (reps) B. 10 min. AMRAP: 30 Double unders 3 Hang Power Cleans (80 % 1 rep max Power Clean)...

A.  Bench Press 5-5-5 + (reps) B.  Push Press 1-1-1 C.  For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbbells 25 Back exten...

A.  Back Squat 5-5-5 +(reps) B.  Snatch Balance 1-1-1-1-1-1-1 C.  5 rounds for time: 5 Chest to Bar Pull-ups 7 Front Squats 155 / 105 lbs 9 Kettlebell Swings 32 / 24 kg 200 m Run...

A. Shoulder Press 5-5-5+ (reps) B. Clean+ 1 Split Jerk x 6 C. For time: 21-15-9 Kettlebell Snatch left hand 24 / 16 kg Kettlebell Snatch right hand Ring Push-ups...

Rest Day/ Make-Up/ Skills...

  20 min AMRAP 5 Power Cleans @ 145/100 10 Toes to Bar !5 Wall Balls...

A.  Weighted Pull-ups 3 x 5 B.  15 min AMRAP: 5 bodyweight FloorPresses 1 Rope Climb...

A.  Deal Lift 3-3-3 Delaod B.  Power Snatch 3 x 5 C.  15-12-9 Box Jump 30″ Weighted Lunge 115 / 75 lbs Snatch Push Press 115 / 75 lbs (two second lockout at top) This is not for time, try to go sets unbroken....