A. Daily Max Clean and Jerk in 20 minutes. No doubles.
Intermediate: 3, 3, 3, 3
Beginners: 5, 5, 5, 5

B. AMRAP Kipping HSPU in 45 sec
     AMRAP KB Swings in 45 sec.
     AMRAP Double Unders in 45 sec.
     AMRAP alternating Pistols in 45 sec
     Rest 90 sec.
     4 sets

Max height for kipping hspu back to wall is 2x 15 lb plates.  

A1. Back Squat
Advanced: Find a 3 RM in 15 minutes.   Base it off your Poliquin numbers but remember that there is no tempo so weight should be a bit higher than what you did for 4 reps.
Beginners: Continue with Poliquin.

Rest 1 minute.


A2. Ring Dips 
Advanced: AMRAP in 45 sec. x 4 sets
Intermediate: AMRAP in 120 sec.  x 4 sets
Beginner 1: AMRAP Bar Dips (no more than an orange band) in 120 sec x 4 sets
Beginner 2: AMRAP push ups in 120 sec x 4 sets

Rest 1 minute.

B.  3 Rounds for Time:
    OHS x 15 65/95 lbs
    Sprint 400 meters

 A. Every 6 minutes x 7 sets
    turf shuttle sprint x there and back 4 times
    Sandbag Thrusters x 12 35/60 lbs
    KB Swings x 20 35/55 lbs
    Burpees x 10
    

Your goal is consistency across all 6 sets.

A1.  Strict Pulling
Advanced: AMRAP unbroken strict pull ups (body must make contact with bar). x 5 sets
Intermediate 1: AMRAP chin ups in 60 sec. x 5 sets
Intermediate 2: Elevated heels ring rows @ 31x1 x 5 sets (this is you if you would typically use a smaller band for your strict chin ups).
Beginner 1: regular ring rows (sit in chair)! @ 31x1 x 5 sets

A2. Front Squats
Advanced - Daily max plus 1 set of doubles.
Beginner: Continue with Poliquin prescription

NOTE: If you did strict pulling yesterday, skip part A1 and JUST do the Front Squats. 

B. 5 Rounds (No Clock).
    Toes to Bar x 9 (strict for advanced).
     Barbell Jumping squats x 6 85/135 lbs (This is for advanced only)! Everyone else, please do either jumping squats without weight or regular air squats. If you are doing Jumping Squats or air squats please do 12-20 reps. If you are doing air squats your tempo is 32x2.