Tabata Russian twists EMOM 12 MINS 2 Back Squats at around 80% of your 1 RM AMRAP 7 Mins 3-6-9-12-15…. Clean and Jerk 135/95 Toes to bar

Tabata Overhead Walking Lunge with bare barbell Bench Press 5-5-5-5-5 5 rounds: 3 Minute AMRAP 10 Box jumps 20/24″ 8 dumbbell snatch 35/50 6 Goblet squats 35/50 1 Minute rest

Tabata Calorie Row EMOM 10 mins 1 Power Clean plus 1 Hang power clean. Note: A good percentage for this would be 70% of your 1 rep max, and as you feel comfortable go ahead and add weight from minute to minute. AMRAP 8 MINS 50 Double Unders 20 Medicine Ball Cleans 14/20

Tabata Overhead Squat with bare barbell EMOM 10 Mins 1 Power Snatch plus 1 Overhead Squat with pause at the bottom WOD “DT” 5 rounds for time 12 Deadlifts 105/155, 9 Hang power Cleans 6 Push Jerks 105/155

EMOM 8 mins Max effort Hand stand, max effort L-sit hold EMOM 10 Mins, Alternating, 1-2 Rope Climbs based on experience level, 2 Paused Back Squats at 60-70% of 1 RM For time: 800 meter run 5 rounds: 5 burpee pull ups, 10 push ups, 15 box jumps 20/24″ 800 meter run

EMOM 10 mins 10 -15 Wall balls, 10-15 burpees Split jerk 1-1-1-1-1 For time: 100 Air Squats 100 Russian KB Swings 35/53 100 AB Mat Sit ups 100 Double unders TIME CAP: 18 MINS