16 Min AMRAP: 30 Dumbbell Hang Clean and Jerks 35/50 M-25/40 18/25 Calorie Assault Bike 20 Lateral Barbell Burpees 15 Deadlifts 165/245 M-135/205

On the 10:00 x 3 Rounds: 200 Meter Run 15 Toes to Bar 200 Meter Dumbbell Run 35/50 M-25/40 15 Wallballs 20/30 200 Meter Run

3 Position P. Clean- Build to Heavy 3-Position Power Clean   15 Min AMRAP: 60 Double Unders 24/30 Calorie Row 15 Power Cleans 85/115  M-65/95

Bench Press-Build to Heavy 3 THEN- Tabata Style: Strict Pull-Ups Bike Calories Push-ups Bike Calories

3 Rounds: 400 Meter Run 12 Dumbbell Power Snatches 50/70 M-35/55 21 Single Dumbbell Squats 50/70 M-35/55

AMRAP 5: Buy-In: 25/35 Calorie Assault Bike Max Rounds of "The Chief" 95/135 M-85/115 Rest 5 Minutes AMRAP 5: Buy-In: 18/25 Calorie Assault Bike Max [...]

Practice- Rope Climb Technique Then- For Time: 1 Mile Run Directly Into… 50-40-30-20-10: Double Unders AbMat Sit-ups --------------- 2 MONTHS OR LESS Practice- Rope Climb [...]

Deadlifts- Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 THEN-  7 Min AMRAP: Wallballs 14/20 On the Minute: 5 Deadlifts 155/225 [...]

4 Rounds: 400 Meter Run 20 Dumbbell Hang Clean and Jerks 35/50 M25/40 15 Pull-ups --------------- 2 MONTHS OR LESS 4 Rounds: 200 or 300 [...]

Snatch complex- Build to Heavy Complex: 1 Power Snatch 1 Overhead Squat 1 Snatch   THEN- For Time: 21 Lateral Barbell Burpees 21 P Snatches [...]