STRENGTH

Back Squat

5×4 @ 80%

WOD

[RFT] – 3 Rounds For Time of:

–  50 Air Squats
–  7 Muscle-ups
–  10 Hang Power Cleans  @ 135/95

Scale for muscle ups is pull ups and dips (7/7)

“Big Clean Complex”

6 Sets:

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk

*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

STRENGTH

Back Squat

4 @ 60%
4 @ 65%
4 @ 70%
2 x 4 @ 75%

WOD

5 Rounds

3 minutes max calorie row or max calorie bike
2 minute rest

STRENGTH

Front Squats

5×4 @ 70%

WOD

[AMRAP] – As Many REPS As Possible in 8 Minutes of:

–  3 Handstand Push-Ups
–  3 Cleans  @ 185 lbs / 125 lbs  ( M / W )

–  6 Handstand Push-Ups
–  3 Cleans  @ 185 lbs / 125 lbs  ( M / W )

–  9 Handstand Push-Ups
–  3 Cleans  @ 185 lbs / 125 lbs  ( M / W )

–  12 Handstand Push-Ups
–  6 Cleans  @ 185 lbs / 125 lbs  ( M / W )

–  15 Handstand Push-Ups
–  6 Cleans  @ 185 lbs / 125 lbs  ( M / W )

–  18 Handstand Push-Ups
–  6 Cleans  @ 185 lbs / 125 lbs  ( M / W )

–  21 Handstand Push-Ups
–  9 Cleans  @ 185 lbs / 125 lbs  ( M / W )

–  24 Handstand Push-Ups
–  9 Cleans  @ 185 lbs / 125 lbs  ( M / W )

continue by adding 3 HSPU reps in each round and 3 Cleans reps every third round.

Scale HSPUs to Push Presses  @  95 lbs / 65 lbs
Scale Cleans to  @  115 lbs / 75 lbs