A. 3 sets

A1. 12 total Front Rack Lunges

A2. ME ring support position hold

B. For total reps/cal:

AMRAP 3

Burpee x8

Max Pullups

-Rest 3 Min-

AMRAP 3

AB 8/6 cal/Row 10/8 cal

Max Pushups

-Rest 3 Min-

AMRAP 3

Double Unders x20

Max sHSPU

16.30 Weightlifting

A. Power clean & power jerk

You have six different weights. Do five reps at the first five stations and then as many reps as possible at the last station.

Time cap: 20 minutes. Scale as needed if the weights are too heavy but make your decision before starting the working.

Male weights: 50, 60, 70, 80, 90, 100.

Female weights: 40, 45, 50, 55, 60, 65.

B. Push-press

Do 100 push-presses for time at 60 for the men and 35 for the ladies. You have to start the set by doing a power cluster, which counts as a rep. All following reps in a set must be done as TNG. You need to hold the bar overhead for one strong second on each rep.

Check this video: