Every 2:00 minutes, 6 Sets
Power Clean + 2 Front Squats + 1 Thruster
starting @ 70% of 1 rep max Thruster and increase each set
—
“Ascension”
7 Rounds for Time
7 Power Cleans
7 Thrusters
7 Lateral Burpees over Bar
Load: 95/65lb

Partner Workout
6 Rounds
400m Run (split between partners)
30 Synchronized Jump Squats

Take 18:00 minutes to Work up to a 1RM Deadlift
—
“Little Richard”
10:00 AMRAP
9 Push Ups
6 Deadlifts 115/75
3 Front Squats 115/75

Shoulder to Overhead Strength
10 minute EMOM:
1 Power Clean + 1 Push Press + 2 Jerks @ 80% of Clean and Jerk Max, Increase every other round
—
“Tutti Frutti”
4 Rounds
2:00 AMRAP
100m Run
Max Clean and Jerks in Remaining Time:
Round1: 95/65lb
R 2: 115/75lb
R 3: 135/95lb,
R 4: 155/105lb,
Rest 1:00 minute between sets

Every 1:00 for 8 Sets
2 Weighted Pull Ups (use a medball, or DB between feet)
(Scale to: 3 Strict Pull Ups, 3 Negatives or 6 Banded Lat Pull Downs)
—
“Long Tall Sally”
On 25:00 Clock
For Time:
1 Mile Run
– With Remaining Time-
AMRAP
10 Pull Ups
10 Step Ups 30/24″

18:00 to find a 3 Rep Max Back Squat
—
“Whole Lotta Shakin Going On”
For Time:
400m Run
20 Back Squats @ 60% of 3 Rep
400m Run

Tabata 8 Rounds (:20work/ :10rest)
Alternate each round between
Hanging L-Sit
Ring Top Support Hold
—
“Ooh! My Soul”
Every 15:00 minutes, 2 Sets, Complete the following:
40 V-Ups
30 American Kettlebell Swings 53/35
20 Burpees to Bar
15 Toes to Bar
20 Burpees to Bar
30 American Kettlebell Swings 53/35
40 V-Ups

“Fern’s Balls of Fury” (Not Fern’s Birthday)
660m Medball Run
60 Wall Ball Push Press 20/14
60 Medball Lunges
60 Medball Deadlifts
400m Medball Run
40 Wall Ball Push Press
40 Medball Lunges
40 Medball Deadlifts
200m Medball Run
20 Wall Ball Push Press
20 Medball Lunges
20 Medball Deadlifts
660m Medball Run

“Queen”
4 Rounds for Time
200m Run
10 Pull-Ups
15 Push-Ups
40 Air Squats
15 Push-Ups
10 Pull-Ups
200m Run
Rest 2:00 minutes between intervals

“Bohemian Rhapsody”
800m Run
5 Rounds
5 Front Squats 225/155 or 80% of 1 Rep Squat Clean
50 Double Unders
800m Run