Every 1 min for 10 mins: Power Cleans, Hang Squat Cleans and Front Squats & Row 2 km TT

Every 1 min for 10 mins: Power Cleans, Hang Squat Cleans and Front Squats

Every 1 min for 10 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
Team up. EMOM both partners will complete this complex. One goes in first 30 sec., other partner goes in second 30 sec.

Row 2 km TT

Row 2 km

This is an all out effort for time.

Overhead Squat 5-5-5 & AMRAP 20 mins: Pull Up (Chest To Bar)s, Ring Dips and Overhead Squats

Overhead Squat 5-5-5

Overhead Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
From the rack, 15 min. max

AMRAP 20 mins: Pull Up (Chest To Bar)s, Ring Dips and Overhead Squats

Complete as many rounds as possible in 20 mins of:
5 Pull Up (Chest To Bar)s
10 Ring Dips
15 Overhead Squats, 95 lbs
For OnRamp grads: scale to 15 min. and sub ring row, push ups.