(4 min) Power Clean + Hang Squat Clean

(4 min) Hang Squat Clean

(4 min) Squat Clean


5 rounds 

max push ups

max unbroken pull ups

*rest 3 minutes between rounds*


Sumo Deadlifts 

4x6 (increasing the load)


3 Round For TIme

500 meter row

12 DL @ bodyweight

21 Box Jumps


With a running clock

Min 1-8: 1 Squat Snatch at 85%

rest 4 minutes

Min 12-20: 1 Squat C&J at 85%

1 minute max cal row


150 Double Unders

50 Wall Balls

100 Double Unders

35 Wall Balls

50 Double Unders

20 Wall Balls


Retest a past workout


3 rounds of "Cindy"

1 round of "DT"

2 rounds of "Cindy"

1 round of "DT"

1 round of "Cindy"

1 round of "DT"

Front Squats 3x8

*Cindy is 5 pull ups/10 push ups/15 squats

*Dt is 12 deads/9 hang power cleans/6 push jerks 155/105

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