AM:

10 sets @ 85%:
400m run
1 min plank
-Rest 1 min

PM:
A. E2min for 5 sets:
Build to a 2RM squat clean thruster – both reps must be completed within 20s, but don’t have to be touch-and-go

B. Push press
5×2; Tough but fast; Rest 60s

C. EMOTM 6:
Mins 1-3: 3 touch-and-go muscle snatches
Mins 4-6: 3 touch-and-go hang muscle snatches from above-the-knee

D. Back squat
6,6,5,5,4,4; 30×1 tempo; Rest 2-3 min

E. “Amplify Open Workout #3″
For time:
30 Muscle-ups
30 Calories on the Airdyne
60 Pull-ups
60 Calorie Row
90 Wall Ball Shots (30/20)
*18 min cap