6 RDS
6- CLUSTERS 65/95
12 FRONT RACK LUNGES
18 RENEGADE ROWS
24 DUBS
200 MT RUN

10-15 MINS
CLEAN COMPLEX
1-POWER CLEAN
1-HANG POWER CLEAN
1 SQUAT CLEAN

GOAL
MEDIUM /HEAVY WEIGHT
CONNECT ALL 3 LIFTS WITHOUT PUTTING THE BAR DOWN

E.M.O.M 7 MINS
1-POWER CLEAN
1-HANG POWER CLEAN
1-SQUAT CLEAN
2-FRONT SQUATS
85/115
RX+ 95/135

QUICK CARDIO
7 MIN AMRAP
7 BURPEES
7 POWER CLEANS
65/95

5RDS
2 RDS OF CINDY(5 PULL UPS+10 PUSH UPS+15 AIR SQUATS)
15 D/L 135/185
30 DUBS

WORK TO A MEDIUM / HEAVY WEIGHT BACK SQUAT

5- RDS
15 BACK SQUATS
200 MT RUN
10 EVIL WHEEL
RX 65/95
RX+85/115

21-15-9
HANG POWER CLEANS 85/115
PUSH JERK
800 MT
3-6-9
BURPEE BOX JUMP
2FERS
400 MT

HELLO LEGS!
6 RDS
6 SQUAT SNATCHES 65/95
12 KB SWINGS 35/55
6-OHS
12- DB THRUSTERS20/30
SUICIDE RUN

AFTER
GRAB A PARTNER
40 CAL ON THE BIKE
SWITCH EVERY 10