A)

EMOM for 15 minutes

clean x 2 (touch N go reps)

(these touch N go reps are fast reps, no pausing at the hip)

 

B)

8 sets:

back squats

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 75-80%

3 @ 80%

3 @ 85%

3 @ 85-90%

3 @ 75%

 

C)

5 sets:

7 stiff leg dead lifts (185-205/135-155)

10 weighted pistols (35/20)

no rest between movements

rest 2 minutes between sets

 

 

D)

with a partner

complete as many rounds possible in 12 minutes

5 power snatches pick a weight you can moves for 5 without fails

3 muscle ups

while partner 1 is working partner 2 will be resting

E)

with a partner

in 8 minutes complete as many reps possible as a team

1 squat clean thruster (165/115)

while partner 1 is working partner 2 is resting