5 Min EMOM:
1 Power Clean + 1 Front Squat (@ 75% 1RM Squat Clean)

Complete for Time and Quality:
5 Front Squats (50% 1RM)
100 Jump Rope Singles
5 Front Squats (55% 1RM)
100 Speed Steps
5 Front Squats (60% 1RM)
100 RR/LL Jump Rope
5 Front Squats (65% 1RM)
50 Double Unders
5 Front Squats (70% 1RM)
50 Double Unders
5 Front Squats (75% 1RM)
50 Double Unders

Complete 4 Rounds for Time:
Run 400m
Row 400m
20 Burpee Box Jump-overs (24/20)

Back Squats
5-5-5-5-5

9-15-21
Ring Dips
Power Snatch (115/75)
Calorie Row

Pause Clean Deadlift
3-3-3-3-3

11 Min AMRAP:
11 Knees to Elbows
11 Push Press (95/65)
11 Kb Swings (55/35)

4 x 5 Min AMRAP with 2 Min rest
5 Pull-ups
10 Push-ups
15 Squats
*Complete 25 Sit-ups during the 2 Min rest.