2x5-10:GHD Sit ups,  Weighted hip bridges, muscle ups (sub skin the cat progression and or ring dips if you cant muscle up) handstand push-ups

For load: every minute on the minute for 12 minutes complete 2 front squats.  Post load to comments.

Buy In: 10 minutes mobility work. 20 minutes progressive loading clean and jerk.  Partner up.

"Grace"

Complete 30 reps of Clean and Jerk.  (Power clean)

95/135

Buy In: Run 800 meters. Band freestyle/shoulder mobility.  25 reps: Ring dips, glute-ham sit-ups (partition as needed).

In less than 30 minutes (yes it is capped at 30 minutes)

Complete 3 rounds for time of:

30 bar-facing burpees, 15 overhead squats (75/115), 10 chest to bar pullups.

post time to comments.

Buy In: Run/Row.  Olympic Wall Squat, Couch Stretch. 12 reps PVC Good mornings, PVC Shoulder Complex, PVC OHS, Bridges, Side-lying bridges, back extensions.

Deadlift 9-7-5-3-1

Shoulder Press 9-7-5-3-1

Buy In: 8 reps per side:  Single-leg RDL, single leg bridges.  12 reps: glute ham situps, back extensions, side-lying bridges, pvc good mornings. 

In 10 minutes: Find your 1 rep max on the power clean. Warm up reps will be included in the 10 minute allotment.

In 15 minutes complete as many rounds as possible of:

4 power cleans (103/165)

8 toes to bar

12 wall balls