12 min EMOM:
1 Power Clean
1 Hang Squat Clean
2 Jerk

12 min AMRAP:
4 Complexes: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk = 1 Complex (Rx: 95/135, Comp: 125/185)
16 T2B

RMU - Tech Day (30 min)

7 min Max Rep:
Burpee RMU

Aerobic Threshold

Score is which machine used and Y or N you executed the paces.

Pause FS 3-3-3-3-3 with 3 sec pause

On 15 min Clock
10 min AMRAP:
40 DU
4 WW
8 FS (105/155)

- 2 min Rest -

Then For Time:
40 DU
4 WW
8 FS (105/155)

22 min AMRAP:
400m Run
15 C2B (Comp: 10 C2B + 5 BMU)
40 Step Back Lunge Steps with KB (35/53)

Post Core:
6 min EMOM:
:30 Forearm plank hold
:30 Max rep AMSU

12 min EMOM: Complex: 1 Power Snatch + 1 OHS

12 min AMRAP:
15 Power Snatch 65/95 (Comp: Squat Snatch 65/95)
15 Ring Dip
25 AMSU

5-2-5-2-5-2 Front Squat

For Time:
100 WB (14/20, 9/10’)
50 C2B
30 WW

20 min AMRAP:
20 Single Arm DB Snatch 35/50 (10 R/10L)
20 Single Arm DB Hang Clean & S2OH 35/50 (10 R/10 L)
20 Single DB in Front Rack Box Step Up 35/50 (10 R/10 L)
10 Burpee Box Jump (20/24)

Post:
Push Press 5-4-3-2-2

5-2-5-2-5-2 DL

9 min AMRAP:
7 DL (155/225, Comp: 205/315)
14 T2B

For Time:
10-9-8-7-6-5-4-3-2-1
Double DB Thrusters (35/50)
*35 DU After each set

12 min For Quality:
1 Max Rep Set SPU
200m Run

RMU - Technique Day

18 min AMRAP:
7 RMU (Comp: 12 RMU)
400m Run

5-2-5-2-5-2 Back Squat

8 min AMRAP:
24 WB (14/20, 9/10)
12 Plate Burpees 45# Black Bumper Plate

2 min Rest

For Time:
24 WB (14/20, 9/10)
12 Plate Burpees 45# Black Bumper Plate
*3 min TC

30 min AMRAP: You Go/I Go
50 Double DB Snatch (35/50)
100 Cal Row
30 WW
300’ Single DB OH Walking Lunge (35/50)

Gymnastics EMOM:
20 min alternating movements:
1-3 Rope Climbs
5-10 SRD
5-15 T2B
5-10 SHSPU

For Max Distance:
5 min Odd Object Carry for Distance

*Score: Distance Complete in meters & Load/object used

5-2-5-2-5-2 Touch n’ Go Squat Cleans

12 min AMRAP:
30 BJO 20/24 (must step down)
10 Squat Cleans (95/135)