A. Conditioning

25min EMOM
1. 45sec. Bike for cal
2. 10-14 alt. DB-Snatches
3. 30-40sec. Burpee Box Jump overs
4. 8-15 air squats + 6-12 T2B
5. rest

A. Clean

8 Sets

1 powerclean; 1 frontsquat; 1 jerk

B. 3-Position Clean Pull 4 x 3

3 3-Position Clean Pull
3 3-Position Clean Pull
3 3-Position Clean Pull
3 3-Position Clean Pull

A1. One Arm Dumbbell Shoulder Press 3 x 6-12

6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press

rest 30-60sec.

A2. Ring Row 3 x 8-12

8-12 Ring Row
8-12 Ring Row
8-12 Ring Row

rest 30-60sec.

B. Intervals

4 sets of:
90sec on 90sec. off
15 Goblet Squats
max cal Echo Bike in remaining time

A. Power Clean + Clean + Hang Clean + 2 Split Jerks 5 Sets

Power Clean + Clean + Hang Clean + 2 Split Jerks
Power Clean + Clean + Hang Clean + 2 Split Jerks
Power Clean + Clean + Hang Clean + 2 Split Jerks
Power Clean + Clean + Hang Clean + 2 Split Jerks
Power Clean + Clean + Hang Clean + 2 Split Jerks

B. Back Squat 3 x 8

8 Back Squat
8 Back Squat
8 Back Squat

work @ RPE ~8 for all sets.

C. MetCon

12min AMRAP of:
12/9cal Row
12 alt. pistols
12 Burpee over Rower

D. Accessories

2-3 sets of:
8-12 (Single leg) Black roll Hamstring Bridges (2sec. hold - each side)
rest 60sec.

A. Shoulder Press 3 x 5-8

5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press

All sets RPE 8-9 - ME for last set

B1. Parallette Push-Up 3 x 8-15

8-15 Parallette Push-Up
8-15 Parallette Push-Up
8-15 Parallette Push-Up

RPE 8-9 - ME for last set

B2. Chest Supported Incline Dumbbell Row 3 x 8-15

8-15 Chest Supported Incline Dumbbell Row
8-15 Chest Supported Incline Dumbbell Row
8-15 Chest Supported Incline Dumbbell Row

RPE 8-9 - ME for last set

C. Barbell Lying Skull Crusher 3 x 8-15

8-15 Barbell Lying Skull Crusher
8-15 Barbell Lying Skull Crusher
8-15 Barbell Lying Skull Crusher

@RPE 8-9 - ME for last set

D. Band Pull Apart 100 Reps

100 Band Pull Apart

Accumulate 100 reps in sets of 10-20 with minimal rest.