10-Minute AMRAP: 5 Hang Power Cleans (135/95 lb) 10 Box Jumps (24/20 in) 15 Toes-to-Bar Rest 30 seconds after each completed round. Time spent resting does not count toward the 10-minute clock.

For Time (cap: 12 min): 21 Deadlifts (225/155 lb) 50 Double-Unders 15 Deadlifts (225/155 lb) 30 Double-Unders 9 Deadlifts (225/155 lb) 10 Handstand Push-Ups Then, immediately: 3 Rounds of: 5 Deadlifts (225/155 lb) 10 Handstand Push-Ups

10-20-30 Toes to bar 30-20-10 Hang Clean & Jerk, 115/75 Time cap: 15 mins

for time: 7 rounds 4 deadlifts 3 hang power cleans 2 push jerks 155 lb

3 minute AMRAP 10 Wall Walks Max Box Jump Over (24/20) or No Push Up Burpee to Squat Jump -rest 3:00- 4 minute AMRAP 10 Wall Walks Max Box Jump Over (24/20) or No Push Up Burpee to Squat Jump -rest 3:00- 5 minute AMRAP 10 Wall Walks Max Box Jump Over (24/20) or No Push Up Burpee to Squat Jump

AMRAP 5 Minutes 5 Box Step Ups (each side) 5 Inchworms 10 Air Squats

3-4 Rounds @Smooth Zone 2 Effort: 3 Min Run 3 Min Row 3 Min Ski 3 Min Bike Movement & Mobility 2-3 Rounds 5 World’s Greatest Stretch (per side) 8 Jefferson Curl (light) 1:30 Deep Squat Hold 10 Thoracic Rotations (per side)

hang muscle clean + push press for load: #1: 3 reps @ 50% #2: 3 reps @ 50% #3: 3 reps @ 50% #4: 3 reps @ 50%