Going to try something new posting workout of the day for the whole week. This way you can see what is coming up. Remember you can always scale the exercises.
EMOM for 8 minutes:
Min 1 and 2: 5 Power Clean @ 60%
Min 3 and 4: 4 Power Clean @ 65%
Min 5 and 6: 3 Power Clean @ 70%
Min 7 and 8: 2 Power Clean @ 75%
AMRAP in 10 minutes:
4 Front Squats (155/103)
8 Ring Dips
-Scale load and bar dips as needed.
2 x 1 mile runs. Rest 6 minutes between.
75% x 4 x 5 sets
3 x 1 minute intervals at each station. Score total reps:
Medicine Ball Cleans
4 rounds for time:
Break up the reps and meters any way you and your partner would like.
5 x 3 minute rounds:
Run 200m and in time remaining:
Round 1: Max Pullups
Round 2: Max Pushups
Round 3: Max Abmat Situps
Round 4: Max Squats
Round 5: Max Burpees
Rest 90 seconds between rounds. Score is total reps of all 5 rounds.