Jerk Balance
5 x 3

5 Rounds:
12 Deadlifts
10 Hang Power Clean + Jerks
8 Front Squats
(95#/135#)

Muscle Up Practice

4 Rounds:
1/2 Rope Climbs
12 steps Front Rack Lunges (85#/115#)
10 Box Jumps (24″/30″)
8 HSPU (Rx is strict)

EMOM for 12:00:
Clean
Build to a heavy single.

9-15-21-15-9
Thrusters (65#/95#)
Ring Dips
KB Swings (53#/70#)
1 Monkey Bar pass each round

4 x 5:00 ON / 1:00 OFF
9 OH Squats (95#/135#)
12 Plyo Lunges (6L/6R)
12 Toes-2-Bar
15 Box Jump-Overs
Ground-2-OH (reps = to round #)

*Start where you leave off

Pause Back Squat
5 x 3
2 second pause at bottom of each rep. Maintain 75-80% of 1RM Back Squat through all sets.

4 Rounds: (17:00 cap)
1/2 Rope Climbs
21 Wall Ball
12 Hang Power Snatch (75#/115#)
50’ Bear Crawl
50’ Broad Jumps