10 Min AMRAP

6 Hang Squat Clean 65% of 3 rep max
6 Toes to bar

 

2 Rounds

400 Meter Run

40 KB Swings

40 Goblet Squats

ADV - 60+/53

INT - 53/35

NOV - 35/25

AFAP

50 Air Squats
40 Situps
30 Pull ups
20 Push Ups
30 Pull ups
40 situps
50 Air Squats

Mindfrug Friday

6 Rounds

40 minute time cap

10 Cleans

10 Burpees

10 Pull ups

100 Double Unders

 

ADV - 155+/115

INT  - 135/ 95

Nov - 105/75

 

Partner Thursday

400 Meter med ball run 
100 Behind the back press (45lbs) 
400 Meter med ball run

 

8 Min AMRAP

3 Hang Power Cleans

3 Front Squats

3 Shoulder to Overhead

ADV - 135/95

INT - 115/ 75

NOV - 95/53