Weightlifting

1) Power Clean + Clean, build to max, then 85-90%x1x2-3
2) 1:00 Max Power Cleans, 225#/155#/2:00 Rest/1:00 Max Power Cleans, 225#/155#

Sport

@ 0:00
AMRAP 5:
5 Clean & Jerks, 225#/155#
10 Calorie Row

@ 5:00
AMRAP 5:
5 Muscle-Ups
10 Calorie Assault Bike

@ 15:00
AMRAP 5:
5 Dumbbell Squat Snatches, 100#/70#, alternating
10 Calorie Row

@ 20:00
AMRAP 10:
50' Handstand Walk
10 Calorie Assault Bike

Notes
All four of these AMRAPs roll straight through, so you are working for 20 minutes non-stop.
Dumbbell Snatch: Alternate starting arm each round.

Endurance

For Total Time:
50/40 Calories Assault Bike
Rest 3 Minutes
40/30 Calories Assault Bike
Rest 2 Minutes
30/20 Calories Assault Bike
Rest 1 Minute
20/10 Calories Assault Bike

Accessory

Full Range Calf Raise w/10 Second Eccentric, 3-4x8-10

Notes
Stand on a plate or other surface so that your calf is stretched with your heel on the floor. Perform a calf raise to the top, pause, then conduct a 10 second eccentric. Perform 8-10 reps, prioritizing the length of the eccentric. If this is your first time performing this exercise, do not add weight until the soreness from doing it with bodyweight is mild.

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