Power Clean and Jerk Work up to heavy 1 rep Gwen 15-12-9 Clean and Jerks *Unbroken sets. *As heavy as you can go.

The Seven 7 Handstand Push-ups 7 Thrusters (135/95 lb.) 7 Knees-to-Elbows 7 Deadlifts (265/185 lb.) 7 Burpees 7 KB Swings (24/16 kg.)...

15 Box Jumps (24/20 in.) 12 Push-ups + DB Row (45/25 lb.) AMRAP 10 min. Box Jump Overs AMRAP 5 min. Rest 2 min. 21-15-9 Box Jumps ...

Power Snatch 3-3-2-2-1-1 *Optional Finisher

18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squats (50/35 lb.) Bar-Facing Burpees 18.2 A 1-Rep-Max Clean *12 min. to...

Complete the following for time: 21 Turkish Get-Ups, Right Arm (72#/53#) 50 KB Swing 21 Overhead Squats, Left Arm 50 KB Swing 21...

16.3 Complete as many rounds and reps as possible in 7 min. of: 10 Power Snatches (75/55 lb.) 3 Bar Muscle-ups or 18.4 For time: 21...

25 Double-unders 15 KB Swings (24/16 kg) AMRAP 10 min. Rest 2 min. 20 Hip Extensions 10 Ring Dips AMRAP 10 min.

Step-up 4-4-4-4-4 Part 2: Open Prep Pick a skill: Handstand Walk HSPU Chest-to-Bar Pull-up Perform 5-10 reps EMOM 5 min.

45 Lateral Bar Jumps 40 Front Squats (95/65 lb.) 35 Lateral Bar Jumps 30 Shoulder-to-Overhead 25 Lateral Bar Jumps 20 OH Squats 15...