For time: 50 clean & jerk 100 sit-ups 150 du / 300 jump rope Rx weight 95/65 Rx+ 135/95

Back squat 5×12 (5 sets of 12) Dynamic. Post heaviest if you choose. It really doesn’t matter. Squat heavy for you. Not heavy for Donk. 3 rounds not for time: 10 bent over barbell rows 5 strict pull ups 20 trx push-ups at the steepest angle you can manage.

AMRAP 15 5 hang clean 95/65 10 shoulder to over head 95/65 10 box over 24/20 20 Russian k. Swing 53/35 On box overs both feet must touch the top of the box. You don’t have to jump.

For time: 50 cal row 50 burpees. If you’re not sub 10, re-evaluate your career path.

AMRAP 10 10 push-ups 5 pull ups 15 squats 1/2 Cindy shuffled.

Emom 24 1: 5 power cleans. 2: 20 sit-ups 3: 30 double under / 60 jump rope. Weight: pick a safe and challenging weight. Rx+ 30 minutes. Sit-ups: 10, no AB mat. And no. Don’t hook your feet on/under something.

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