5 push jerk @ 85-105-105
3 split jerk @ 105-115-120
1 push jerk + 1 split jerk @ 120-125-125-125-125

12 min AMRAP
3-6-9-12-15...
* handstand pushups
* wall balls @ 14 lbs, 9'
* American kb swing @ 16kg

4 rounds + 8 handstand pushups

Acceleration!

Pro Agility: 4.88, 4.86, 5.01, 4.95

Bench press 5-3-3-3-3-3 @35-85-115-115-115 w/ 10 ring dips in between (small band)

3 rounds of:
20 db burpee deadlifts @ 2x35 lbs
60 seconds bike
10 db box stepover @ 2x35 lbs, 20"

2 rounds + 12 reps in 15 min cap

Front squat 5-3-3-5-5-5 @ 35-85-115-135-135-135

Squat clean 3 @ 85-115-125-125

15 min AMRAP:
15 hang power cleans @ 75
15 push jerk @ 75
15 pullups @ 75

4+20

Handstand hold work
* wall
* free standing

Handstand walk work

5x every 3 min:
12 cal bike
max wall balls in remaining time @ 14 lbs 9'

137 wall balls (25-56-83-109-137)

Squat clean 2-2-1-1-1-1-1 @ 65-85-115-115-125-135-135

3 rounds of:

3 minutes:
* 12 cal row
* 20 seconds hard bike
* max shoulder to overhead (push press) @ 55

1 min rest

?-21-25 S2OH

Acceleration!

Pro Agility: 5.06, 5.13, 5.03, 4.99

5 deadlift @ 35-125-175-205-225-225-225-225

10 min AMRAP:
15 ring dips (1 round strict, 2 rounds small band)
30 pistols (15/leg), sit into thick band
15 situps

2+8

5 push press @ 65-85-115(PR!)
4 push jerk @ 115-115-115
3 split jerk @ 115-125-135

21-15-9
Squat clean @ 75
Burpee box jumps @ 20"

14:14

1 hang squat clean @ 85-115-135-145-155(PR!)-160(PR!)-165(PR!)

3 min rounds until failure:
5-7-9-11-13... power snatch @ 65
10-12-14-16... wall ball @ 14 lbs, 9'
5-7-9-11-13... toes to bar

4 rounds + 0 reps

Then some rope pullups and some legless rope climbs

3x 5 tall jerk @ 35
3x 5 jerk balance @ 35
3x 2+1 push jerk + split jerk @ 85-105-105

30 power cleans @ 75
10 burpees
25 front squats @ 75
10 burpees
20 thrusters @ 75
10 burpees
9:05

Acceleration!

Pro Agility: 5.15, 5.10, 4.90, 5.01
Tennis ball drop: 14 feet

6 rounds of:
min 1: 7 banded pullups
min 2: 8 strict press @ 55 lbs

5 rounds for time of:
10 step ups
16 db snatches @ 25 lbs
10 pike pushups

200 cal bike in 22:18 (PR!)

6x every 90 sec:
1 squat clean @ 105
1 hang power clean @ 105
1 front squat @ 105

15 min AMRAP:
40 double unders
15 pushups
20 Russian kb swing @ 16kg

6 rounds + 55 reps