Tuesday

For Time:

100 x Double Unders

15 x Hang Clean & Jerk (35/25, 40/30, 50/40)
15 x Front Squats
400m (L1 200m)
10 x Hang Clean & Jerk (35/25, 40/30, 50/40)
10 x Front Squats
400m (L1 200m)

100 x Double Unders

Monday

OTMEM 10:

3 x Strict press @ 75% 1RM

AMRAP 10:

100m (50m forwards, 50m backwards)
10 x Burpee bar touch
10 x Shoulder to overhead @ Strict press weight

Friday

For Time:

60 x HSPU (Swap every 10)
80 x Pull Ups (Swap every 10)
100 x Burpee Bar Touch (Swap every 10)
200 x Double Unders (Swap every 20)
100 x Wall Balls (Swap every 10)
80 x OH Lunge 30/20kg (Swap every 10)
60 x Ring Dips

20 Minute Time Cap

Thursday

15 - 12 - 9 - 6 - 3

Squat Clean (L1 35/25, L2 40/30, L3 60/45)
Push Ups
Push Jerk

Wednesday

FOR TIME:

2 x Rounds:

10 x Overhead Squats @ 50% 1RM

10 x Pull Ups

400m (L1 200m)

Then:
21 x Thrusters @ OHS weight.

Then:
2 x Rounds:

10 x Overhead Squats @ 50% 1RM

10 x Toes to Bar

400m (L1 200m)