A. 3×2 Power Clean, Work on keeping your feet under you. Drop from the top. Unlimited rest between sets.

B. Work up to a complex of: 1 Squat Clean + 1 Front Squat + 1 Split Jerk (HEAVY)

EMOM – 20 minutes (work every 2 minutes/10 sets total)
1 power clean + 1 squat clean + 1 front squat (COMPLEX)

EMOM – 10 minutes
8 burpee box jumps

WOD – Tabata Something

12 EMOM

Even Minutes – 2 Back Squat @ 80%
Odd Minutes – 2 Bench Press @ 80%

2 Person Team

On a 35 minute clock with a partner:

Complete as many rounds as possible in 30 minutes:

30 double unders
15 pull ups
15 push ups
100 meter sprint

1 partner at time goes while partner 2 rest.

At the 30 minute mark, you have 5 minutes to get a 1 rep partner dead lift.

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.