nothing if not cliche
WATER BREAK
Part #1 AMRAP 4:00 27 Hang Power Cleans (95/65) 27 Lateral Burpees Over The Bar 27/21Calorie Row Rest 4:00 Part #2 AMRAP 4:00 21 Hang Power Cleans (115/85) 21 Lateral Burpees Over The Bar 21/15 Calorie Row Rest 4:00 Part #3 AMRAP 4:00 15 Hang Power Cleans (135/95) 15 Lateral Burpees Over The Bar 15/12 Calorie Row
STRENGTH
Power Cleans
"I LIKE TO MOVE IT, MOVE IT" 8 sets (each/1:1) 50 Double Unders 1 Rope Climb (Or 5 Strict Pull Ups) 5 Overhead Squats (155/105) **rest 1:00 min between sets Strength Every 2:00 (5 sets) 5 Snatch Push
KING JULIAN 5-4-3-2-1 minute Max Distance Run/Bike/Row -Rest 1:00 Between sets- Strength Advanced: EMOM8: Ring Muscle Ups * Choose a number (1-5) based on your level that is a repeatable, unbroken set
ALEX AND MARTY 15-12-9-6-3 Devil Press (2x50/35) 45-36-27-18-9 Sit Ups (30-24-18-12-6 GHD Sit Ups) Strength 8 Tempo Romanian Deadlift @65-72.5% 8 Tempo Romanian Deadlift @65-72.5% 8 Tempo Romanian Dea