Dip

3x10



Then,

Clean technique

Then,

5 Rounds For Time

10 Thrusters (40/30)

20 Sit Ups

200m Run

Back Squat 
5x5 75%

Then,

21-15-9
Pull Ups
Goblet Squats (16/24)

Strict Press
5x3 (80-85%)

Then,

EMOTM 16 min

Min 1: 3 x The complex Sandbag Clean + Front Squat + Push Press
Min 2: 10 Burpees

"Hiking with Desforges" 

 5 rounds (60 minute time cap): 

600m Hill Hike 
12 Deadlifts (60/40 Kg) 
 12 Alternating Leg Box Step Ups 
12 Pull-ups 
12 Alternating Leg Box Step Ups 
12 Clean and Jerk (or Ground to OH) 40/30 Kg 
 12 Alternating Leg Box Step Ups 
12 Knees to Elbow

"The Crippler"

One Round for Time:

30 Back Squats BW

Then immediately,

1 mile run

Bent over row

5x5 (70%)

Then,

5 x 500m run

Rest 3 min between rounds. Score is your slowest split.

DL 5x3 @ 85-90%

Then, 

AMRAP 12min
10 Pull up 
15 Wall Ball 14/20
20 KBS 12/20

Overhead Squat
3x8 (65-70%)

Then, 

Weight Pull Ups

Then, 

4 Rounds for time
15 Sit Ups
15 Ring Rows
15 Jump Squats (20/12)

Push press
5x5 (75%)

Then,

Hand stand or walk practice

Then,

50-40-30-20-10
Hand release push ups
Double unders

Skill: Power Clean

Then,

EMOTM 12 min
@50% bodyweight
1 Power Clean
2 Push Presses
1 Front Squat

Then, 

AMRAP 5min
5 Deadlifts
5 Push Ups