In 30 Minutes:

30 Ground 2 OH #135/#95

Then…

AMRAP

20 Thrusters #135/#95
20 Pull-Ups
20 Burpees Over the Barbell

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A.1 Bench Press – 3, 3, 3, 3, 3

A.2

20 Minute AMRAP
50 Wallballs
50 Double Unders 100/ Singles
40 Box Jumps
40 Toes 2 Bar
30 Chest 2 Bar Pull Ups
30 Barbell Facing Burpees
20 Cleans #145/#100
20 Jerks #145/#100
10 Snatches #145/#100

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A.1 Pausing Front Squats – 2, 2, 2, 2, 2

A.2

10 Rounds

10 Thrusters #95/#65

10 Ring Push Ups

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A.1 Power Clean – 3, 3, 3, 3, 3

A.2

3 Rounds:
15 Hang Power Cleans #115/#80
15 Barbell Facing Burpees

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A.1 Press – 5, 5, 5, 5, 5

A.2

15 Minute AMRAP
60 Double Unders/ 120 Singles
30/21 Calorie Row
10 Power Snatches #115/80

A.3

3 Rounds

:30 GHDSU Hold

1:00 Back Extension Hold

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