A. Clean Complex

1 cleanpull; 1 powerclean; 1 squatclean; 2 frontsquats

B. 10 minute EMOM of Hang Power Cleans and Front Squats

12 Hang Power Clean
10 Front Squat

A. 30 minute AMRAP of Wall Ball Shots, Run with Medballs, Push-Ups, and Toes to Bars

15 Wall Ball Shots
Run with Medball
15 Push-Up
15 Toes to Bar

A. 30 minute EMOM of Running and Rowing

Run
Row
Run

A. 4 min on/2 min off x5 in Teams of 2

16 Clean and jerks @60/45 kg (Split)
16 C2B (Split)
32 Partner Wall Balls
ME Sync burpee over bar

A. Lower Body Strength

5 sets of:
5 Box Squats
rest ~2min

B. MetCon

5 rounds of:
2min on 1min off
15cal Row
15 DB H. Clean and Press
max alt. Box step ups @20'' in remaining time

A. Skill

Work on skin the cat / inverted Hang for 10 min

- low rings
- high rings

B. Strength

5 sets
8-12 archer Ring rows
Rest 45s
6-8 parallette shoot throughs
Rest 45s

A. Zone 2 Endurance

18min AMRAP of:
400m Run
10-20-30-40cal...Row

rest 2min

18min AMRAP of:
400m Run
10-20-30-40cal...Echo Bike