062420

A. Metcon (Time)
"Master of your Domain"

[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65, Rx+115/85)

[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65, Rx+115/85)

[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65, Rx+115/85)

At Home
[On the 0:00]
1 Round:
30 Lateral DB Burpees
30 DB Power Clean and Jerks

[On the 5:00]
2 Rounds:
15 Lateral DB Burpees
15 DB Power Clean and Jerks

[On the 10:00]
3 Rounds:
10 Lateral DB Burpees
10 DB Power Clean and Jerks

B. Metcon (No Measure)
5 Rounds (3:00)
-2 Legless Rope Climbs, 10 Strict C2B Pull-ups, or 15 Strict Pull-ups
-7-6-5-4-3 Power Cleans (You Choose wt)

At Home
5 Rounds (3:00)
1 min max DB Bent Over Row
1 min max DB Power Cleans

C. Metcon (No Measure)
3 Sets of 9: Strict Press
3 Sets of 7: Push Press
3 Sets of 5: Push Jerk

*After Each Set: 20 Second L-Sit or 45 sec Hollow Hold

3 variations of pressing movements paired with a midline movement.  Taking the bar out of a rack, choose weights for your presses that allow you to complete each set unbroken.  You can increase in weight with each set or stay at the same weight across. After each set (9 times) hold for a 20 second L-Sit.  This should be a duration that ideally allows you to hold for unbroken.

At Home
4 Rounds
:20 max DB Press / :10 rest
:20 max DB Push Press / :10 rest
:20 max DB Push Jerk / :10 rest