Conditioning
AMRAP 13
55/40 Calorie Row
55 Thrusters (95/65)
55 Pull-ups
55 HSPU
Strength
Hang Clean
4 @ 60%
4 @ 65%
3×4 @ 70%
Hang Clean Pull
5 @ 70%
5 @ 75%
3×5 @ 80%
Sweat Class
AMRAP 13
10 Calorie Row
10 Thrusters
10 Pull-ups
10 DB Push Press
Rest 3 Minutes
3 Rounds
Row 200
Plank
20 Lunges
10 Wall Balls
Rest
Weights
Power Clean + STRICT Military Press 1+10 x 3 SETS
Pause Front Squats 4×3 reps @ 65 70% 75 80%
Back squats 10 8 6 4 @ 68% 73% 78% 82%
Tempo pause Clean pulls 3×3
3 rounds:  30 Double Unders 15 Push ups 10 Toes to Bar
25 strict pull ups total