Power clean

3 rounds:
800m run
4 rounds of ‘The Chief’

The Chief:
3 power cleans 60/40
6 push ups
9 air squats

Push press 3-3-3-3-3 ascending

Amrap 12:
3 push press 50/35
3 toes to bar
3 calories erg

Reps increase by 3 every time you complete a round.

Romanian deadlifts 8-8-8-8-8 ascending
superset with one arm db press 8 per arm

15 min amrap:
50 doubles
40 kb swings
30 air squats
20 deadlifts 60/40k
10 hspu

Thrusters 3-3-3-3-3 ascending

7RFT CAP 20
200m run
7 thrusters 45/30
7 bar facing burpees

21-15-9
erg calories
bar facing burpees

FT:
40/30 erg cals
40 toes to bar
40/30 erg cals

Pull up progressions s/s floor press

16 min amrap:
15 box jump overs
12 chest to bar
9 db snatch

Deadlift 5-5-5-5-5 linear

20 min amrap:
Run 308m
21 kb swings
15 down ups
9 deadlifts 80/60k

Squat clean

‘Elizabeth’

21-15-9
Squat cleans 60/40k
ring dips

Push jerk

4 rounds: CAP 22
800m bike, 400m row/ski
5 ring muscle ups
800m bike, 400m row/ski
10 push jerks 70/50k

The ring muscle ups can be 10 c2b, 10 pull ups, 10 ring rows, 5 bar muscle ups

16 min amrap:
15 toes to bar
10 box jumps
15 burpees
10 box jumps

Tabata time:
Tabata core hold
Tabata flutter kicks