A. AMRAP 25

AMRAP in Teams of 2

100 Air Squats
80 DB Deadlifts
60 DB hang Cleans
40 Pull ups
20 DB Push Press
10 synchro brupees

everything split as needed except for the burpees

A1. Dumbbell Walking Lunges 4 x 10-16

Dumbbell Walking Lunges
Dumbbell Walking Lunges
Dumbbell Walking Lunges
Dumbbell Walking Lunges

A2. Bent-Over Barbell Row 4 x 8-10

8-10 Bent-Over Barbell Row
8-10 Bent-Over Barbell Row
8-10 Bent-Over Barbell Row
8-10 Bent-Over Barbell Row

A3. Pull-Up 4 x 4-6

4-6 Pull-Up
4-6 Pull-Up
4-6 Pull-Up
4-6 Pull-Up

B. Accessories

3 Sets
10-12 Side crunches with KB
8 Side Clamshell with MiniBand (10 sec. hold @end)
12 Palloff Press
12 Adductions pull
15 KB Bridge Pull Over

A. 1 Power Snatch + 2 Hang Snatches + 3 Overhead Squats 8 Sets

1 Power Snatch + 2 Hang Snatches + 3 Overhead Squats
1 Power Snatch + 2 Hang Snatches + 3 Overhead Squats
1 Power Snatch + 2 Hang Snatches + 3 Overhead Squats
1 Power Snatch + 2 Hang Snatches + 3 Overhead Squats
1 Power Snatch + 2 Hang Snatches + 3 Overhead Squats
1 Power Snatch + 2 Hang Snatches + 3 Overhead Squats
1 Power Snatch + 2 Hang Snatches + 3 Overhead Squats
1 Power Snatch + 2 Hang Snatches + 3 Overhead Squats

B. Finisher

Amrap5

4 alt. Heavy SA devils press
8 bounding CMJ

A. Clean and Jerk 3 x 5

5 Clean and Jerk
5 Clean and Jerk
5 Clean and Jerk

B. Power Clean + Push Jerk 5 x 1

1 Power Clean + Push Jerk
1 Power Clean + Push Jerk
1 Power Clean + Push Jerk
1 Power Clean + Push Jerk
1 Power Clean + Push Jerk

1 complex is : 3 PC 3 Pushjerks 2 PC 2 PJ 1 PC 1 PJ (UB)

C. Back Squat 1 Rep

1 Back Squat

Build up for a 1RM BS for the day in 6min.

D. Back Squat 5 x 8

8 Back Squat
8 Back Squat
8 Back Squat
8 Back Squat
8 Back Squat

Use 65-70% of today´s 1RM

A. 1 Clean Pull + 1 Hang Power Clean + 2 Split Jerks 8 x 1

1 1 Clean Pull + 1 Hang Power Clean + 2 Split Jerks
1 1 Clean Pull + 1 Hang Power Clean + 2 Split Jerks
1 1 Clean Pull + 1 Hang Power Clean + 2 Split Jerks
1 1 Clean Pull + 1 Hang Power Clean + 2 Split Jerks
1 1 Clean Pull + 1 Hang Power Clean + 2 Split Jerks
1 1 Clean Pull + 1 Hang Power Clean + 2 Split Jerks
1 1 Clean Pull + 1 Hang Power Clean + 2 Split Jerks
1 1 Clean Pull + 1 Hang Power Clean + 2 Split Jerks

Work in a 15min Window.
Start at first weight after empty bar and work up in weight but prioritize form!

B. Barbell Cycling

Every 3 min for 12 min do

6-10 hang power cleans + pushjerks (pushpresses)
Lateral Burpees over the Bar until 1:30