A) RFESS 5-7/side x 3 @ 30X1; R30 btwn – 60 sec after both (heavier than 5/1)
+
for time at 80-90% grinder pace:
Run 800m
rest 2mins
– 10 TGUP tough – alt hand per rep
– 10 burpee box jump step down (24/20”)
– 100 DU
– 10 wall walks
– 10 burpee box jump step down (24/20”)
rest 2mins
Run 800m
A1) Push press 5, 4, 3, 2, 1; rest 10sec
A2) 12 KBS (heavy); rest 3mins
B) emom – DL TnG x 5 60% of 1rm – 5mins (heavier than 5/7)
C) FLR on rings accumulate 3mins
8 min 85% effort
– 10 walking lunges
– 10 situps
– 10 DB snatch 60/40# alt hands per rep
rest 4mins
8 min 85% effort
– Run 200m
– 10 HR pushups
– 10/7 pull ups
rest 4mins
8 min 85% effort
– 8 DB hang power cleans (50/30)
– 3 HSPU kipping
– Row 200m
A) Build to a heavy but sound power snatch in 8 min
B) EMOM – 12mins
odd – Power snatch TnG x 5 (moderate weight)
even – burpee x 10
+
Row 40 sec at 97% x 4-5; rest 3:20
A) Find a 3 rep max TnG Hang Squat Clean in 6 sets
B) 1 power clean + 1 push jerk + 2 split jerks x6; R90S (perfect technique)
C) Front rack BB box step ups 6-9/leg; R1M btwn legs x3
A) PC cluster TnG 3. 3. 3; rest 10sec/rest 3mins x 3
B) EMOM – 12mins
odd – HSPU x 3-8
even – 10-12 heavy KB swings (70/53)
C) 3 x max L-sit; rest as needed
A) Stone to shoulder technique work
B) 5 stone to shoulder for time; rest 3 min x 3
+
12 min AMRAP @ 80-90%:
– Farmer’s carry 50m 70/50#/hand
– 4 high box jump 36/30, 30/24″ – step down
– 2 wall walks
A1) Push press @12X1 5, 4, 3, 2, 1; rest 10sec (build in weight)
A2) 6-8 UB CTB pull-ups; rest 3mins
B) EMOM x 5 min – Deadlift TnG x 5 60% of 1rm
C) 20 TGUP (53/35) – alt. hands per rep; not for time