Work To 1 Rep Max Clean And Jerk Then 10 Minute Partner AMRAP – Alternating Singles Clean & Jerk @ 90% Of 1RM Then 20 Minute AMRAP – 100 Double Unders – 20 Front Squats @ 135/95lbs – 30 Push Ups – 40 Toes To Bar – 500m Row – 60 Burpees – Then Max Reps Muscle Ups
16 Minutes Every Odd Minute: 3 Push Jerks Every Even Minute: 5 Bent Over Barbell Rows Then 10,9,8,7,6,5,4,3,2,1 – Ring Dips 2,4,6,8,10,12,14,16,18,20 – Wall Balls
3 Rep Max Dead Lift Then 2 x Max Reps @ 80% of 3RM 5 x Max Reps Chin Ups Between Sets Then 5 Rounds – 3 Hang Power Cleans @ 205/125lbs – 5 Burpee – Box Jumps @ 24″/20″ – 7 x 10m Shuttle Runs To Finish – 1000m Row
20 Minutes Every Odd Minute: 3 Back Squats Every Even Minute: 3 Handstand Push Ups Then – 30 Muscle Ups **Performed In Singles On Cadence Then -100 Abmat Sit Ups To Finish Handstand Walk Practice
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