25min to Establish 1 rep Squat Clean 1 set of 4-5 reps at 50% 1 set of 3 reps at 65% 1 set of 3 reps at 70-75% 1 sets of 1-2 reps at 75-80% 1-1-1-1-1….85%++++

4min AMRAP/ 4min Rest x 4 1.) 10/8cal Row 20 Sit Ups 2.) 2-4-6-8-10… Shuttles Burpee Pull-ups 3.) 10/8cal Row 8 V-Ups 4.) 5 Shuttles 5 Burpees 5 Strict Pull-Ups Mobility Finisher

SQUAT CLEAN MAX THIS WEDNESDAY 12TH! Every 2min for 5 sets: 1 Power Clean + 5 Push Press Adding. Goal 5-10lb heavier than 10/21 5rds For Time: 10 Strict Handstand Push-Ups 40 Double Unders (:30) 10 Deadlifts (225/155)

SAVE THE DATE MAX SQUAT CLEAN WED NOV 12TH! 7 sets of: (22) 2 sets: 3 Squat Cleans 2 sets: 2 Squat Cleans 3 sets: 1 squat clean Reset between every rep. Work up to 85-90% or same weight as than 10/10 8min AMRAP 200m Run (250m Row) 15 Goblet Squats (53/35) 20 KB Swings (53/35)

Alt Stations Every 60sec for 5rds: (25) S1: ME 25ft Sandbag Carry S2: 30 Sit Ups S3: 15/12cal Bike S4: ME Shuttles S5: 16 KB Front Rack Walking Lunges