A1) Press – build to a new max in 10 min

B1) 4×5 mix grip pull-ups (add weight if you’re a bodyweight ninja) alternate sides – rest 20 seconds

B2) 4×5 seated box jumps – rest 60 seconds

C) 30 turkish get-ups at a steady pace

A1) 3×5 Pendlay Row – rest 60 sec

A2) 3×20 sec couch stretch R/L

B) 20 min AMRAP:

– 10 barbell walking lunges (95/65)

– 10 HR push-ups

– 10 KB swings (53/35)

– 200 m run

A) 3 position Snatch (low to high) – rest 60-90 sec

B) HSPU – 5 tough reps EMOM for 5 min

C.) 3 sets @100%

A) 1X20 High Bar Back Squat

Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

B) For time:

Function

– Run 400m
– 21 Push Press (95/65)
– 21 Toes 2 Bar or K2E
– Row 400m
– 15 Push Press
– 15 Toes 2 Bar
– Run 400m
– 9 Push Press
– 9 Toes 2 Bar

Performance

– Run 400m
– 21 Shoulder to Overhead (135/95)
– 21 Toes to Bar
– Run 400m
– 15 Shoulder to Overhead
– 15 Toes to Bar
– Run 400m
– 9 Shoulder to Overhead
– 9 Toes to Bar

C) Plank Complex

A) 7X3 Banded Deadlifts @ 60% Bar Weight + Band – rest exactly 60 seconds.

B) 10 minute AMRAP:

– 5 KB snatch/arm

– 10 Push-ups

– 15 Squats

C) Handstand holds/walks

A) 7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.

B) 12 min AMRAP:

Function:

– 10 Thrusters

– 10 Pull-ups/ring rows

– 200 m run

Performance:

– 10 Thrusters (115/75)

– 10 C2B Pull-ups

– 200 m run

Competition:

– 10 Thrusters (115/75)

– 5 Muscles-ups

– 200 m run

C) Coach’s choice finisher.

A1) 5X3 Bench Press @ 75% – rest 60 seconds

A2) 5X10 Hollow Rocks – rest 60 seconds

B) 4 rounds for total working time:

– 250 m row sprint

– 10 burpees AFAP

– 40 double unders

*rest 3 minutes

C) Mobility work on something bothersome