5RM Thruster

3xAMRAP3:
3 Thrusters
6 KBS
9 Box Jumps

1 min Rest

Pick up where you left off.

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3RM Power Snatch

“Jeremy”
3 rounds for time:
21-15-9 Overhead Squats
21-15-9 Burpees

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10 min: Handstand Progression

2 “Death By” Ladders, back to back:
Clean and Jerk, 5 rep start
Immediately following,
10m Run w/ cones, 5x10m start

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5RM Back Squat

AMRAP8:
400m Run Buy-in
Max Plate Burpees

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1RM Dumbbell Turkish Get-up

AMRAP8:
1 Bag Get-up
5 Bag Cleans
1 Bag Gasser

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3RM Power Snatch

3 Rounds for time:
10 Power Snatches
20 Air Squats
30 Double Unders

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5 Rounds for time:
15-12-9-6-3 Pull-ups
15-12-9-6-3 Burpees
1 Sled Gasser @ 45#

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Front Squat Ladder @ ~50-60% 1RM
17 min to make 1 or 2 “ascents”:
1 rep the 1st minute
2 reps the 2nd minute
3 reps the 3rd minute
etc. as long as you are able
Repeat if desired

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AMRAP15:
15 DB Push Presses
10 HR Push-ups
200m Run

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15 min: Box Back Squat 5RM

2xAMRAP3:
21 Bag Squats
Max Burpees
Rest 2 min
21 Bag Cleans
Max KB Swings

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