Friday

Every two minutes for five rounds
10 DL @225/155
10 lateral burpees over bar

Rx+ = 275/185
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Every two minutes for five rounds, ascending in weight
Single arm DB hang clean (full squat)

Round 1 - 14 reps (7/7)
Round 2 - 12 reps (6/6)
Round 3 - 10 reps (5/5)
Round 4 - 10 reps (5/5)
Round 5 - 10 reps (5/5)

Rx+ = After completing allocated reps perform 50 double unders

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For time:
50 reverse lunges with DB in rack position (single DB, heaviest DB from above)
50 reverse crunches
50 jumping squats (bodyweight)
50 DB walking lunges (single DB, heaviest DB from above)
50 DB waiter curls
50 heel touches