Strength
Squat Clean Thruster
Build to a Heavy Single

Conditioning
AMRAP 15:
7 Clusters (135/95)
14 Lateral Burpees Over Barbell

Strength
Back Squat “12-6-3”
12 Reps 
6 Reps 
3 Reps 
Conditioning
“Free Agent”
6 Rounds For Time:
200 Meter Run
21 Wallballs (20/14)
15 Kettlebell Swings (53/35)
9 Chest to Bar Pull-ups

Skill Rope Climb

Conditioning

For time:

50-40-30-20-10

Double Unders

Sit Ups

5-4-3-2-1

Rope Climbs

Strength

Barbell Complex
Build to a Heavy Complex:
2 Power Cleans
2 Front Squats
2 Push Jerks

“Snickers”
30-20-10:
Power Cleans
Front Squats
Push Jerks

Barbell: 95/65

Barbell Bench Press
5 Supersets:
30 Double-Unders
5 Barbell Bench Press
Rest as needed between sets.

Dumbbell Bench Press
1 Set for Max Reps (50s/20s)

Immediately following:
100 Banded Pull-Aparts

Conditioning
For Time:
800 Meter Run
40 Over-and-Back Dumbbell Hops
30 Toes to Bar
200 Meter Double Dumbbell Farmers Carry (50’s/35′)
30 Toes to Bar
40 Over-and-Back Dumbbell Hops
800 Meter Run

“Catch & Release”
On the 4:00 x 5 Rounds:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
200 meter weighted run
12 Kipping Handstand Push-ups
9 Deadlifts (225/155)

“Lynne“

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

B)

Amrap 7

200 meter run

7 DB devils press 50s/35s