20 minute EMOM (:40 work/:20 rest)

Step-Ups (45#/35#)

Goal Pace: Minimum of 10 steps in 40 seconds of work or drop the weight)

3 Position Clean Pull + Power Clean + Squat Clean  (EOOMOM)

-Bar

-4 rounds adding weight each round ending at 50%

Pull variation

Slow return Clean pulls

60%x4, 65%x4, 70%x4

Front Squat

Bodyweight on bar

1 set to failure (max reps)

Power Cleans
Push-ups 
Handstand Push-ups

Burpees

Front Squat

Rowing 
Ring Dips 
Knees-to-elbows 
Medicine Ball Cleans,

200 Step-Ups for Time (45#/35#)

Pull variation

Snatch pulls

80%x3, 85%x3, 90%x3, 85%x3

5 sets of

– 10 Lateral Lunge Steps / Cossack Squats

– 10 Sit-Ups

– 10 Flutter Kicks

Then 400m Lunge Walk Unweighted

5 minute Step-Ups (45#/35#)

1 minute Rest

4 minute Step-Ups (45#/35#)

1 minute Rest

3 minute Step-Ups (45#/35#)

1 minute Rest

3 minute Step-Ups (45#/35#)

10 minute AMRAP :

Step-Ups (45#/35#)

Goal Pace: 15-20 step ups per minute/1 rep every 4 seconds or decrease the weight

Air Squats 
Kettlebell Swings
Double-unders 
Box Jump Overs, 24″/20″ 
100 Meter Shuttle*

Power Snatches

shoulder press

strict pullups

Toes to Bar

Wallball

100 Step-Ups for Time (45#/35#)