On a 10:00 clock:
3 unbroken power cleans
- Build to a load heavier than workout weight.

- RX -
AMRAP 7:
30 double-unders
3 power cleans (135/205 lb)- INTERMEDIATE -

AMRAP 7:
30 double-unders
3 power cleans (105/155 lb)

- BEGINNER -
AMRAP 7:
30 single-unders
3 power cleans (65/95 lb)

1 set:
1:00 jump rope
10 hamstring kick-ups/leg
10 counterbalance plate squats
- Perform any style of jump roping (singles, single-leg reps, backward, etc.)

1 set:
1:00 mixed singles and doubles
10 good mornings (barbell or unweighted)
10 front squats
- Hold the bottom of each good morning and each front squat for :01.

1 set:
1:00 double-under practice

1 set:
1:30 lacrosse ball foot/side
1:00 straddle stretch

4 sets for load:
6 front squats
- Rest exactly 2:00 between sets.
- All sets between 65-75% of 1RM front squat.

5 sets for load:
3 snatch high pulls
- Rest exactly 2:00 between sets.
- All sets between 80-90% of 1RM snatch.

Every 2:00 x 5 sets:
:30 double-unders
5-10 unbroken chest-to-bar pull-ups
- Keep every set smooth and unbroken.
- AMRAP the 5th and final set.

Every 3:00 x 4 sets:
:30 handstand walk
Max-rep unbroken strict handstand push-ups
- Scale the handstand walk to :30 of handstand shoulder taps
- Perform the handstand push-ups immediately after the handstand walk.

4 sets for consistency:
300-m row (moderate pace)
200-m row (fast pace)
100-m row (sprint pace)
- Rest 3:00 between sets.
- Maintain or increase each pace across all 4 sets.

EMOM 20:
Min. 1 | 200-m run
Min. 2 | 12/15-calorie C2 bike
Min. 3 | 10 DB box step-overs (20 in)
Min. 4 | Rest
- Use two DBs.