Part 1
For time
3 Rounds
12 Hang DB Cleans (35/25)
12 DB Push Press
12 DB Front Squats
Rest 2:00
3 Rounds
6 Hang DB Cleans (50/35)
6 DB Push Press
6 DB Front Squats
Part 2
Deadlift
8-6-4-2, building from 50%
Every 2:00
5 Sets, each round for time
20/15 Cal Bike
15 Toe to bar
10 Burpees
10 Thrusters (115/75)
Rest 2:00 between sets
Part 1
AMRAP 10
500/400m Row
20/15 Push-ups
Part 2
Power Snatch
5-5-3-3-2-2, building every 2:00. Start light.
Part 1
For time
12 Chest to Bar Pull-ups
120 Double Unders
10 Chest to Bar
100 Double Unders
8 Chest to Bar
80 Double Unders
Rest 5:00 minutes
Part 2
For time
12 Overhead Squats (115/75)
24 Toe-to-bar
10 Overhead Squats
20 Toe-to-bar
8 Overhead Squats
16 Toe to Bar
Part 1
3 Rounds for time
10/8 Cal Bike or Row
10 DB Push Press (heavy, 1-2 sets)
10/8 Cal Bike or Row
20/16 Push-ups
Time cap 12:00
Part 2
Front Squats
5-5-3-3-2-2, every 2:00, building from 75%
Part 1
Hang Power Clean
5x3, every 1:30, building
Part 2
5 Rounds for time
12 Deadlifts (135/95)
9 Burpees
6 Hang Power Cleans (135/95)