Bela Complex

5 Sets For Load:
1 Clean
1 Shoulder-to-Overhead
1 Front Squat
1 Shoulder-to-Overhead
*Build to a heavy set

12 Minutes: Clean, Sit-up, Double Unders

12 Minute AMRAP of:
9 Hang Power Cleans (95/65)
12 Sit-ups
30 Double Unders

Level 2: (75/55), 30s DU practice
Level 1: KBS (25/15), Box Mason Twists, 30 singles or 15 plate speed steps

30 Minutes Of Happiness

With 30:00 on the Clock:
2k Row Buy-in

AMRAP w/Remaining Time:
8 Burpee Box Jumps (24/20)
15 Sit-ups
10 Handstand Push-ups
30 Double Unders

Level 2: (20/16), Up to 2 ab-mats, 30s double under practice
Level 1: 1000 meter run/walk, seated DB press (25/15), Box Mountain Climbers, Single Unders

Strength Cycle, Day 4

4 Rounds, 3:00 Clock

Rounds 1&3:
10 dumbbell push press
10 weighted step ups (30#)

Rounds 2&4:
10 dumbbell cleans
10 cal bike

Rest 2:00 between rounds

A Friendly Fran

21-15-9 For Time Of:
Pull-ups
Power Cleans (135/95)

Level 2: (95/65), (Bands as-needed)
Level 1: KBS (30/20), Jumping Pull-ups

Back Squat 3×3

Back Squat for load:
2×3 reps @ 70%
2×3 reps @ 75%
2×3 reps @ 80%

Monday Intervals – Run, Snatch, Burpee

12 Rounds, Every 3 minutes:
200 Meter Run
8 Alternating Arm Dumbbell Snatch (50/35)
5 Burpees

Level 2: (30/20)
Level 1: 100 Meter run/walk, 8 KBS (25/15), box burpees

A Long Interval Friday

30-minute EMOM:
Minute 1: 16 Alt. Leg Lunges
Minute 2: 100 Meter Run
Minute 3: 10 Push-ups
*Rest remainder of each movement

Level 2: Banded Push-ups
Level 1: Low box step-ups, 50 meter run/walk, bar/box push-ups

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