7 x 1 of the following complex 2 unbroken power cleans + 1 jerk work up to a heavy complex then work through the sets rest then amrap in 5 min of burpees to a 45lb plate READ MORE
5 rounds of the following for max reps 1 min power cleans 135/95 1min box jumps 24/20 1 min dumbell thrusters 2- 50/2- 35 1min rest (run like fight gone bad) READ MORE
5 x 1 of the following complex 2 power cleans + 2 hang squat cleans + 2 front squats rest then amrap in 13 min of: 10 toes to bar 15 box step ups 2-50/2-35lb DBs READ MORE
10 min any gymnastic work rest then amrap in 3 min 4 deadlifts 275/180 8 power cleans 185/120 16 pull ups rest 3 min and repeat 4x score is total reps after 4 rounds READ MORE