1.) Locomotive 
20 minute AMRAP 
10 cal Row 
2 Box Jumps 36/30″ 
1 Snatch 
then 
20 minute AMRAP 
10 cal Row 
2 Box Jumps 36/30″ 
1 Clean & Jerk 
note: Record heaviest load. 
*2.) Every 2 minutes for 10 minutes 5 Split Jerk, starting @ approx 50% then adding load each round
note: split jerk is meant to be cycled, order of operations: unrack bar from rack split jerk, stand it up as bar is lowered fall into dip and repeat split jerk 
*3.) 5 rounds
20m Overhead Barbell Walk 155/105lb
5 Bar Facing Burpees
20m Front Rack Barbell Walk 155/105lb
5 Bar Facing Burpees
*4.) 7 minute AMRAP
25 Wallballs
3 Muscle Ups
*5.) 3 rounds
10 Reverse Hyper
15 Weighted Hip Extension 25/15lb
10 GH Raise
note: if you are able to do perfect gh raises add load