Essentials:
A.
10min EMOM
Push Press x 3 reps @45%
Or
ADAPT
B.
Death by 10m
*if unable to complete more than 5 rounds then as soon as done complete 60 burpees
*If unable to complete more than 8 rounds then as soon as done complete 50 burpees
*If unable to complete more than 11 rounds then as soon as done complete 40 burpees
*If unable to complete more than 14 rounds then as soon as done complete 30 burpees
*If able to complete 15 or more rounds then you have to do NO burpees
Fitness:
A.
10min EMOM
Odd:Push Press + Push Jerk + Split Jerk @45%
Even: Power Clean x 5 touch and Go reps at the same weight
Or
ADAPT
B.
Death by 10m
*if unable to complete more than 5 rounds then as soon as done complete 100 burpees
*If unable to complete more than 8 rounds then as soon as done complete 80 burpees
*If unable to complete more than 11 rounds then as soon as done complete 60 burpees
*If unable to complete more than 14 rounds then as soon as done complete 40 burpees
*If able to complete 15 or more rounds then you have to do NO burpees
Performance:
A.
10min EMOM
Odd: Push Press + Push Jerk + Split Jerk @55%
Even: Power Clean x 5 touch and Go reps at the same weight
Or
ADAPT
B.
Death by 10m
*if unable to complete more than 5 rounds then as soon as done complete 100 burpees
*If unable to complete more than 8 rounds then as soon as done complete 80 burpees
*If unable to complete more than 11 rounds then as soon as done complete 60 burpees
*If unable to complete more than 14 rounds then as soon as done complete 40 burpees
*If able to complete 15 or more rounds then you have to do NO burpees