P
A. Power Clean: 3×5@70%, 2×3@75% or PP 5×5@75%
B. AMRAP [5] @ 0:00
Row 50/40 [C4:30]
AMRAP WRT (4 Squat Cleans (135/95) + 4 HSPU)
AMRAP [5] @ 10:00
Row 35/28 [C3:30]
AMRAP WRT (4 Squat Cleans (155/105) + 4 HSPU)
AMRAP [5] @ 20:00
Row 20/15 [C2:15]
AMRAP WRT (4 Squat Cleans (185/125) + 4 HSPU)
*For the HSPU, mix in a version which will challenge you before going to one you can perform with ease. (Deficit, strict, etc. 1 HSPU negative = 2 HSPU)
D* PJ: 3×5@70%, 2×3@75%
F
A. OTM [12]: 5 KBS (MH) + 4 W-Lunge steps
B. AMRAP [5] @ 0:00
Row 50/40 [C4:30]
AMRAP WRT (4 Air Squats + 4 DB PP)
AMRAP [5] @ 10:00
Row 35/28 [C3:30]
AMRAP WRT (4 Jumping Squats + 4 DB PP)
AMRAP [5] @ 20:00
Row 20/15 [C2:15]
AMRAP WRT (4 Wallballs + 4 DB PP)
*Keep the same DB PP load across all rounds.