WU: 10 rounds
2 hollow/arch
1 Kipping pull up or attempt
35 DU or 100 SU

Oly: 20 mins to work to 1rm Clean

S/S: N/A

Cond: “My Buddy” For Time
(All movements are down with bumper plate)
30-20-10-20-30
GTOH
Russian Twists
Squats
RX 45/25
S1 35/15
S2 25/10

WU: 5 rounds 
30s on, 30s off
Driver Squat holds w/10# bumper

Oly:N/A

S/S: 5×3 Back Squats (HAP)
Do several warm up sets up to the weight you will use for your 5×3.

Cond: EMOM 10
ME burpees
note: For 10 minutes you will attempt to get as many Burpees in each minute as possible.  You will be scored by the lowest number of Burpees you get in any round.  Consistency is the key.  Choose the amount of Burpees you attempt in each round wisely.  Good Luck!

WU: 3 rounds
10 scap pull ups
10 OH scap presses
5 get ups

Oly: 15 min to heavy Jerk single

S/S: 3 rounds
10 Seated Dumbbell press (HAP)
10 Supermans

Cond: 5 Rounds FT
5 Strict Pull ups
10 Push ups
15 Air Squats

Technique and Recovery

Skill
Pull up progressions

Mobility
30 Front stroke
30 Back stroke
12 – 4 way rotator cuff
2 x 50 banded shoulder extentions
12 – 4 way ankle mobility

Open Gym

WU: 3 rounds w/bar
10 SDLHP
10 Push Press
10 Front Squat

Oly: 15min to work to a heavy Clean single

S/S: N/A

Cond: AMRAP 25
5 Hang Squat Cleans
4 TTB
3 HSPU
20 DU/50 SU
1 Burpee
RX 115/75, TTB, HSPU, DU
S1 95/55, V-ups, Push ups, SU
S2 75/35, V-ups, Push ups, SU

WU: 5 Mins DU work

Oly: 20 Snatches w/bar (no thinking)

S/S: 4 rounds
10 DB Lunges (HAP)
10 OH side bends (w/bar if possible)

Cond: For Time
100 Burpees
15min time cap