For Load

Work As Heavy As Possible. The goal is to complete the recommended workout as heavily as possible (AHAP). Depending on the instructions for the workout, an athlete may either be allowed to pick up a single weight for the workout or may work up to a heavy weight during the workout.

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From 0:00-10:00:
1 rep max Front Squat

Then, at 10:00:
5 Rounds For Time
2 Rope Climbs
9 Chest-to-Bar Pull-Ups
4 Front Squats (80% of 1 rep max)
5 Strict Handstand Push-Ups

6 Rounds for Load

5 Bench Presses
5 Back Squats
5 Deadlifts

Rest 3 minutes

 in 21 minutes

From 0:00-15:00:
AMRAP in 15 minutes
5 Hang Cleans (95/65 lb)
18 Double-Unders
20 seconds Rest

Then, from 15:00-21:00:
1 Rep Max Clean-and-Jerk

For Time

15 Strict Presses (80% of 1 rep max)
15 Push Presses (80% of 1 rep max)
15 Push Jerks (80% of 1 rep max)
1 rep max Strict Press

5 Rounds For Load

Complete 7 Unbroken Sets of this barbell complex:
1 Power Clean 
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

For Load

From 0:00-8:00, establish:
1 rep max Squat Clean

Then, from 8:01-16:00, establish:
1 rep max Shoulder Press

Finally, from 16:01-24:00, establish:
1 rep max Deadlift

4 Rounds for Load and Time

21 Overhead Squats
400 meter Run

For Load

1 rep max Power Clean
1 rep max Back Squat
1 rep max Bench Press
1 rep max Deadlift

With a Running Clock in 12 minutes

18-9-5 reps of:
Power Cleans (135/95 lb)
Wall Ball Shots (20/14 lb)

In the remaining time, establish:
1 rep max Thruster

Every 2 Minutes in 10 minutes

1 Hang Squat Snatch
2 Overhead Squats

Work up to a max weight