Monday
A. EMOM 8 min
1 Power Clean + 1 Hang Squat clean + 1 Front squat
-building load from 155#/105# or 70% of 1RM Power Clean
B. For total time
3 rounds
12 Power Cleans @ 135#/95#
4 Wall walks
rest exactly 2:00
3 rounds
6 Power Cleans @ 185#/125#
12 Kipping HSPU
*14 minute time cap
Essentials
7 Minute AMRAP
Row 200m
10 DB shoulder to overhead
10 alternating v-ups
Rest 2:00
7 Minute AMRAP
Bike 8/6 cals
4 burpees to plate
8 plate ground to overhead
12 plate overhead walking lunges
Rest 2:00
7 Minute AMRAP
40 jump rope
10 ring rows or pull-ups
8 hand release push-ups