Tabata 4: Med Ball Cleans

EMOM 16: 1. Power Cleans - 5 @ 65%, 2. 10 T2B, 3. Ski 15/12 Cal, 4. Rest

AMRAP 10: 2, 4, 6, 8...Ring MUs, Deadlifts (255/175), Ab Mat Sit Ups

Benchmark #9 - For Time: Row 500m, 50 OTRower Burpees

Strict Press - 55% 1x5, 60% 1x5, 65% 1x5, 70% 1x5, Push Press - 4x3, Push Jerk - 4x3, Split Jerk - 5x2

Skill of Choice

In Partners for Time: 100 Power Snatches (95/65), 100 Calorie Row, 100 Pull Ups, 100 Calorie Ski, 100 Push Press (95/65) (reps split evenly between partners)

KB Movement Review

Back Squat - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x8+, Hang Power Clean - 5-4-3-2-1

Alternating EMOM 12: 3 Squat Cleans (195/135) with 10 Wall Balls (20/14)/DUs for Reps

Skill of Choice

Bench Press - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x8+, TGUs - 5x2

For Time: 200m Farmer's Carry (53/35), 12 Double KB Swings, 12 KB Snatch, 150m Farmer's Carry, 10 Double KB Swings, 10 KB Snatch, 100m Farmer's Carry, 8 Double KB Swings, 8 KB Snatch, 50m Farmer's Carry, 6 Double KB Swings, 6 KB Snatch

Every :30 x 6, 1 KB Swing, Clean, and Snatch on each side

Deadlift - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x8+, Double KB Front Rack Squat - 5x5

AMRAP 9: Ski 15/12 Cal, 15 SDHP (95/65)

Skill of Choice

Strict Press - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x8+

Rowing "White" For Time: 5 Rounds, 3 Rope Climbs,10 T2B, 21 OH Plate Lunges (45/35), Row 500m

Benchmark #8 - For Time: 10-1 DB Cleans + S2OH (50/35), 1-10 Box Jumps (24/20)

Every :90 x 6: (4 @ 60%, 3 @ 70%, 2 @ 80%) x 2 Power Snatch + OHS, 5x8 Weighted Ring Dips

Skill of Choice

In Teams of 4 for Time:  6 Rounds - 30 Air Squats, 10 Power Cleans (135/95), 10 C2B Pull Ups, 200m Sanbag Run (45/25)

KB Movement Review

Strict Press - 60% 1x5, 67.5% 1x5, 72.5% 2x8, 72.5% 1x8+, SDHP - 5x8

For Time: 15-20-25 Cal Ski, KB Swings (71/53), with 3 Rope Climbs after each Round