Warm up •2mins cardio (Bike, run, row, jog in place) •10 forward lunges, 10 reverse lunges, 10 air squats, 10 cossack squats, 5 inch worm push ups •20 pass throughs, 5 around the world each side, 15 bent over rows (w/ pvc, boom handle or band)

(All the equipment)

Every 2:30 mins for 4round

2x clean + jerks

*Start at 75% and work up*

For time:

5 Front squats 125/185 each round

1-2-3-4-5-6-7-8-9-10 reps of Over the bar burpees

Extra Credit

3-5 rounds

NFT 20 barbell roll outs

20 back extensions

(Some equipment)

3 sets

5 reps Jerk drills no weight

2sec pause in dip + 2 sec pause in catch

Every 90secs for 6rds

KB/DB press (or push press) from the split 3-5 each side

For time

10 goblet squats each round

1-2-3-4-5-6-7-8-9-10 reps of Over an object burpees

Extra Credit

3-5 rounds

NFT

30 reaching sit ups

20 supermans

(No equipment)

EMOM 5

5 Clean grip sotts w/ broom stick

5 sets 5 reps

Jerk drills no weight

2 sec pause in dip + 2 sec pause in catch

– For time

10 object* squats each round

1-2-3-4-5-6-7-8-9-10 reps of Over an object burpees

*dog food, cat food, water jug etc etc

Extra Credit

3-5 rounds NFT

30 reaching sit ups

20 supermans