Warm-up 3 Rounds:
of 12/10 Cal Bike
5 Inchworms
5 Boot Straps
5 1-Arm Ring Row per side
5 Burpee Box Jump

Complex Cycle through each complex 1-2 times:
Clean Barbell Complex:
3 Hang Muscle Cleans
3 Front Squats
3 High Hang Squat Cleans
3 Hang Squat Cleans (with hinge at hips)

Jerk Barbell Complex
3 Jerk Balance (step)
3 Jerk Balance (receiving position)
3 Tall Jerk
3 Split Jerk

Workout #1: On the Minute x 15:

1 Squat Clean and Jerk

Intent: Start light and work up to no more than 85% of your 1 Rep Max for the Clean and Jerk.

Workout #2:3 x 3:00 AMRAP
20 Wall Balls
3 Rope Climbs

2:00 rest between AMRAPs

RPE 8: Very short of breath, can’t talk

Intent: The goal should be to push for unbroken or larger than usual wall ball sets knowing that you only have to go for 3 minutes at a time here. Rope climbs can be modified with pulls to stand on the rope or 9 strict pull ups + 9 toes to bar per round.