Strength:

Build to 1RM Power Clean

then….

3 Rounds For Time:

42 Calorie

21 Hand Release Push-ups

30 Calorie

15 Strict Ring Dips

18 Calorie

9 Strict Handstand Push-ups

Strength:

Build to 1RM Power Clean

then….

3 Rounds For Time:

42 Calorie

21 Hand Release Push-ups

30 Calorie

15 Strict Ring Dips

18 Calorie

9 Strict Handstand Push-ups

Strength:

Build to 1RM Power Clean

then….

3 Rounds For Time:

42 Calorie

21 Hand Release Push-ups

30 Calorie

15 Strict Ring Dips

18 Calorie

9 Strict Handstand Push-ups

5 Rounds For Time [40 Minute Cap]:

30 Russian Kettlebell Swings (53/35)

20 Kettlebell Goblet Reverse Lunges (53/35)

1,000 Meter Run

5 Rounds For Time [40 Minute Cap]:

30 Russian Kettlebell Swings (53/35)

20 Kettlebell Goblet Reverse Lunges (53/35)

1,000 Meter Run

5 Rounds For Time [40 Minute Cap]:

30 Russian Kettlebell Swings (53/35)

20 Kettlebell Goblet Reverse Lunges (53/35)

1,000 Meter Run

Overhead Squat

5 Sets of 5 OHS (same load) Every 2 Minutes

“That’s Enough”

5 Rounds of:

2 Rope Climbs or 10 Pull Ups and 10 Dips

12/9 Calorie

Max Overhead Squats (95/65)

Rest 1 Minute Between Sets

Overhead Squat

5 Sets of 5 OHS (same load) Every 2 Minutes

“That’s Enough”

5 Rounds of:

2 Rope Climbs or 10 Pull Ups and 10 Dips

12/9 Calorie

Max Overhead Squats (95/65)

Rest 1 Minute Between Sets

Overhead Squat

5 Sets of 5 OHS (same load) Every 2 Minutes

“That’s Enough”

5 Rounds of:

2 Rope Climbs or 10 Pull Ups and 10 Dips

12/9 Calorie

Max Overhead Squats (95/65)

Rest 1 Minute Between Sets

For Time [35 Minute Cap]:

50 Shoulder to Overhead (155/105) (95/65)

3,000 Meter Row

100 Burpee Box Jumps (24″/20″)

Partition However You’d Like

For Time [35 Minute Cap]:

50 Shoulder to Overhead (155/105) (95/65)

3,000 Meter Row

100 Burpee Box Jumps (24″/20″)

Partition However You’d Like

For Time [35 Minute Cap]:

50 Shoulder to Overhead (155/105) (95/65)

3,000 Meter Row

100 Burpee Box Jumps (24″/20″)

Partition However You’d Like

Deadlift

Build to Heavy Set of 10

Then…..

3 Rounds For Time:

10 Deadlifts (225/155)

20 Chest to Bar Pull-ups or Jumping Pull Ups

50 Double Unders or 150 Singles

Deadlift

Build to Heavy Set of 10

Then…..

3 Rounds For Time:

10 Deadlifts (225/155)

20 Chest to Bar Pull-ups or Jumping Pull Ups

50 Double Unders or 150 Singles

Deadlift

Build to Heavy Set of 10

Then…..

3 Rounds For Time:

10 Deadlifts (225/155)

20 Chest to Bar Pull-ups or Jumping Pull Ups

50 Double Unders or 150 Singles