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A. EMOM 12
1-4 MU, MU transitions or alternating PU and Dips
B.
AMRAP 12
10 HPC 115/80
20 Air Squats
30 Dubs

A. 5 sets
2 Power Clean + 1 Push Jerk
B.
For Time
27/21 Cal AB
21 BF Burpees
15 C&J 155/105

A. Press 5×3
*Compare to 9.18.17
B. 2 sets
25 Unbroken Thrusters 95/65
25(15) Pull Ups
rest 3min
*choose a load that allows you to at least be unbroken on the 1st set of Thrusters.
*scale Pull Up reps to 15 and or Pull Up variation to allow you to sprint through the Pull Ups
*If you finish both sets in under 2min, rest 3min and complete a 3rd set

With a partner
AMRAP 30
400m Sled Pull
400m Run

A. Back Squat 4×8
*3rd set heavier than 10.2.17
B. EMOM – 15
Min 1 – Cal Row 15/12
Min 2 – 10-15 TTB
Min 3 – 15-20 Wall Ball

A. Snatch Lift Off 4×3
B. Tempo OHS 4×3 (5s down, 5s bottom on 1st rep)
*Compare to 9.19.17
C.
12min Cap
21-15-9
DB PC 50/35
Box Jump Overs 24/20
HSPU