Build up to a heavy back squat  4 RFT: 10- KBS’s 70/53 20- KB goblet walking lunges  10- wall balls 30/20 20- cal row 

Work up to a heavy Split Jerk Amrap x 10: 10- S2OH 115/75 10- Box Jumps 24″/20″ 10- K2E’s 

Build up to one heavy squat clean  For time: 15-12-9 Squat cleans 155/105 C2B pull ups  75- double unders 

2 push jerks “Work up to a heavy set” For time: 2-4-6-8-10 Clean and jerks 185/125 20-16-12-8-4 Burpee box jump overs 24/20

EMOM x 5 2 back squats 75-85% 3 RFT: 20- wall balls 30/20 400m run 

Bench press 5×2 “build up” Band pull apart 5×2 For time: 150- American kettle bell swing 53/35 *everytime you break 50 double unders! *everytime you break or mess up the du’s 10- hrpu’s

2 hang power cleans “Build up to a heavy set” Amrap x 15: 21- row  15- c2b pull ups 9- burpees  3- power cleans 225/155

EMOM x 10  2- clusters 70-80% Amrap x 8: 3- thrusters 95/65 3- toes to bar 6- thrusters  6- ttb 9- thrusters  9- ttb … increments of three

Deadlift 5×3 “build up” 5 RFT: 200m run  5- deadlift 315/225 3- rope climbs 15′

Skill work: TTB and Du’s EMOM x 10: Even mins: 10 TTB Odd mins: 30 Du’s Team of 2: Amrap x 15 of: 30- cal bike 30- db snatches 55/35