1. Strength and Skill
Every 3:00 For 12:00 (4 sets)
5 Power Cleans (90/60kg)
5 Unbroken Strict Pull-ups
2. Fitness
4 x 3:00 on / 3:00 off
15-12-9
KB Swings (24/16kg)
Box Jump Overs (24"/20")
Then, Max Burpees in remaining time
Extras:
12:00 to hit a 5RM Hang Squat Clean
Warm up 10min AMRAP 1min Row 10 Walking Lunges 1min Bike 10 Squats 4 Sets 4 Thrusters (build up in weight) 4 C2B Pull Ups 4 Burpees Work out Partner WOD 25 min AMRAP 21/16 Cal on C2 20 Thrusters 60/40
Warm up 3 Rounds 6 Goblet Squats 33x0 12 Alt Box Step-ups 20 Banded Pull Apart 4 Rounds 5 Dual KB Front Rack Squats 30x0 5 Jumping Squats Strength Back Squat 5 @ 70% of 1 RM 3 @ 75% of 1 RM 2 @ 80% of