Monday
15 minutes to establish a 3RM Power Clean + Push Jerk (touch and go).

-then-

10 STRICT Pullups
10 Wall Balls 20/14#
8 STRICT Pullups
15 Wall Balls 20/14#
6 STRICT Pullups
20 Wall Balls 20/14#
4 STRICT Pullups
25 Wall Balls 20/14#
2 STRICT Pullups
30 Wall Balls 20/14#

For time.

Tuesday
Back Squat: EMOM for 5 minutes – 2 reps @ 85%

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

-then-
18 Burpees
9 Muscle-Ups
9 Power Snatches 60Kg/40Kg
14 Burpees
7 Muscle-Ups
7 Power Snatches 60Kg/40Kg
10 Burpees
5 Muscle-Ups
5 Power Snatches

For time.
Wednesday
Every 30 seconds for 5 minutes:

1 Power Clean @ 80% (of max Clean any style)

-then-
1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec.
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec.
1c) 4X5 Split Press – heavy, rest 45 sec.

Friday
Deadlift: EMOM for 5 minutes – 2 reps @ 70%

3 rounds for total reps of:

1 min ME Burpee Over-the-Box Jumps 24″ (touch on top required)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 20Kg/12.45KG
*Rest 1 minute.

Saturday
Baseline
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

-OR-
Fran
21-15-9
Thrusters 45Kg/30Kg
Pullups

-OR-
Amanda
9-7-5
Muscle Ups
Snatches 60Kg/40Kg