AMRAP in 20 minutes:
5 clean and jerks
5 1 arm row in push up position
5 tricep push down
5 squat jumps
5 back extensions

Stretch
Abs

50 push ups

50 jump rope
50 KB swing
50 mountain climbers


Backsquat

3-3-3-3-3

AMRAP In 10 Minutes:

5 Burpees
10 Box Jumps
1  Balcony Run

AMRAP in 10 Minutes:

8 Deadlifts
4 Pull ups

Abs/Planks

Warm up:

3 Rounds:
10 squats
10 push ups
10 lunges

Backsquat
4-4-4-4

Power Cleans
4-4-4-4

6 Rounds timed:




8 DB thrusters



8 Bench pull ups



100 Jump Rope



1 x Balcony Run

Air Squat--Jump Rope--Push-Ups
25-45-5
20-45-10
15-45-15
10-45-20
5-45-25
10-45-20
15-45-15
20-45-10
25-45-5

then...

some Olympic Lifting technique work

5 Rounds for time:

20 Burpees
20 abs
1 Balcony Run