Burpees

16 min EMOM

• 9 cal row
• 7 front Squats. (135/65)
• 5 bar facing burpees
• 3 power cleans and jerks. (165/95)

10 Min AMRAP

3, 6, 9, 12, ….

• Front Rack Lunges (75 / 55)
• Bar Facing Burpees

5 min rest

10 min AMRAP

3, 6, 9

• Squat Clean and Jerk (125/75)
• 50′ Shuttle Run

Metcon

15 min of Deadlift

• 5, 5, 3, 3, 1, 1, 1, 1

Work up to heavy singles

at the 15 min mark – Immediately into

15 min AMRAP

• 50Ft -of Ball Clean and Throws (80/50)
• 5 – Burpees

Metcon

15 min of Clean and Jerk

• 5, 5, 3, 3, 3, 1, 1, 1, 1

Work up to heavy singles

at the 15 min mark – Immediately into

For Time (12 min cap)

• 21, 15, 9. deadlifts (225/155)
• 12, 9, 6. Bar Facing Burpees

Metcon

3 rds For Time (25min Time Cap)

• 12 x Burpee Pull-Ups
• 12 x Clusters (135/95)
• 25 cal AB

A cluster is a squat clean into a thruster.

Metcon

For Time 20-minute cap

1,2,3…10…3,2,1

• Deadlift (225/155)
• Bar Facing Burpees