A. Split Jerk

• 2-2-2-1-1-1

E2M

B. 4 Rounds (2 min on / 2 min off)

• 250m Row or 400/500m Bike
• Max Shoulder to Overhead (42.5/60)

A. Squat Clean

• 15 mins to build to a 1RM Squat Clean

 B. “Five minute Capacity Test”

5 minute AMRAP

• 5 Squat Cleans (42.5/60)
• 10 Burpees over bar

Finisher: Reverse Tabata

• Blue Banded sprints

A. EMOM 12 (6 sets)

Even – 3 x Strict Press

Odd – 3-5 Strict Pull-ups

B. “JT”

21-15-9

• Handstand Push-Ups
• Ring Dips
• Push-Ups

15 min cap

A. EMOM 15

Minute 1-5

• 3 x Power Clean (singles)

Minute 6-10

• 2 x Power Clean (Singles)

Minute 11-15

• 1 x Power Clean

B. 3RFT

• 10 Power Cleans (50/70)
• 20 Russian KBS (24/32)
• 400m Run

 15 min cap

A. Front Squat

• 4-4-4-4

E2.5M

B. Open WOD 20.2 (Modified)

20 min AMRAP 

• 4 Thrusters (35/50)
• 6 T2B
• 24 Double Unders

(50 singles)

 EVA

5RFT

• 800m run
• 30 KBS (24/32)
• 30 Pull Ups

45 min cap

A. 4 Rounds

• 1 min Bike (cals)
• 1 min Burpees to target
• 1 min Wall to wall shuttles (10m)
• 1 min BXJO (20”/24)

1 min rest

 Score total reps/cals each round.

Finisher:

For time:

• 100 Double Unders (250 singles)
• 75 Air Squats
• 50 Sit Ups

A. EMOM 10

• 3 x Power Clean & Jerk

B. “Little Bear”

3 sets for max weight of:

5 rounds of Barbell Complex

The Barbell Complex:

• 1 x Power Clean
• 1 x Front Squat
• 1 x Shoulder to Overhead
• 1 x Back Squat
• 1 x Shoulder to Overhead

Start E4M

Add weight each time.

Record heaviest successful set.

A. Back Squat

• 5-5-5-5

E2.5M

B. 15 min AMRAP

• 200m Run
• 2 Wall Walks
• 10 T2B
• 20 O/H Walking Lunges (15/20 plate)

A. Deadlift

• 5-3-3-2-2-1-1

E2M

Building weight over the sets.

B. For time:

• 30/40 Calories of Rowing
• 30 Power Cleans (35/50)
• 20 Box Jumps (24”/30”)

 Finisher:

5-10 mins of lower back stretching and mobility as time permits.