A) Hang squat snatch 2, 2, 2, 2, 2; rest 60 sec
B) Build to a heavy Back Squat in 10 min; go for it if feeling it
C) EMOM x 12 min
Odd: 5 CTB pull-ups/ 7 kipping pull-ups/ 9 ring rows
Even: 10 wallballs (20/14)
D) L-sit max x 3 w/ partner (if time permits)
A1) Close grip bench press 2, 2, 2, 2 @ 30X1; R30S
A2) Bent over row w/DB 6-8×4 @20X1; R2M
B1) Rear foot elevated split squat w/DB 6-8/legx3 @ 30X1; R30S
B2) Seated arnold press 8-10 @ 20X1; R2M
C) 30 TGUP not for time, heavy but consistent pace
D) L sit – build to a max in 3 tries; rest as needed
A) Back squat test – 3, 2, 1, 1 (1)
– Build to a 1RM for the day if able in 10 min
+
3 sets:
– 45 sec toes to bar
rest 30 sec
– 45 sec pushups
rest 30 sec
– 45 sec tire flips
rest 30 sec
– 45 sec AD
rest 2 min
10 min AMRAP @ 80-90%
– 10 deadlifts (225/155, 185/105, 135/75)
– 10 OTB burpees
– 400 m run
rest 5 min
10 min AMRAP@ 80-90%
– 10 power snatches (75/55, 65/45, 55/35)
– 10 Box jumps – SD (24/20”)
– 400 m run
rest 5 min
10 min Row or AD @ 80%
A) EMOM x 10 min
– 3 power cleans @ 70-75%
B) EMOM x 8 min
– 1 split jerk @ 70-75% and building if able
+
AD 20 sec max effort
– rest 3 min x 3