A. KB clean and press ladder – Starting at 1 clean and press per arm, work your way up to 5 reps, and then back down to 1. You can set the KB down between numbers, but not between arms. So your first couple of rounds would look like this:
1 C&P right + 1 C&P left
Rest
2 C&P right + 2 C&P left
Rest
Etc.
This is not for time, but keep your rest time fairly minimal. Try to come to a full stop between your clean and the press, i.e. don’t make it into a thruster or push press. Compare to June 11 2017 or April 8 2017.
B. With a partner, with a 15 minute time cap:
Row 1500 m, alternating every 300 m / suitcase KB hold (heavy-ish, or use the Fat Gripz to increase the challenge)
50 push-ups, alternating every 5 reps / plank hold (ideally on hands)
50 plate ground-to-overhead, alternating every 5 reps / overhead plate hold
100 air squats, alternating every 10 reps / bar hang.