Every 2:00 x 10:00 (5 rounds) 1 squat clean + 3 front squats  “Try to build up to 75% of 1rm squat clean” 3 RFT: 10 power cleans 185/125 20 wall balls 30/20

“Kelly” 5 RFT: 400m run  30 box jumps 24″/20″ 30 wall balls 20/14

• Over head squat 1RM • Snatch 1RM “Amanda” 9-7-5 reps of: Muscle ups  Squat snatches 135/95

Test Week! Push press 1RM Push Jerk 1RM 3 rounds for time of : 400 m run 21 kettle bell swing’s 70/53 12 pull ups

Test week!!!! • Front squat  • Clean • Endurance 

DB bench press  3×10  Strict ring rows “chest under rings” 3×10 5 RFT: 15 ring dips  75 double unders 

For time: 1000m run 1500m row 2 mile bike 1500m row 1000m run

EMOM x 30 1) 9/6 cal bike 2) 9 DB front rack squats 20’s/35’s 3) 9 c2b pull ups 4) 9/6 cal SkiErg  5) 9 burpee box jump overs 20/24

3 rounds of: 10 kbs  15 hrpu’s 5 RFT:  10 DB push press 50/35 (5, each arm) 10 toes to bar 200m run 

Kb front rack squats  3x 10 Kb single leg RDL 3×10 (5 per leg) Amrap x 20:  (team of 2) 5 double kb cleans 35’s/53’s 10 kb front rack walking lunges 35’s/53’s 5 burpees