10 mins 85% effort
– 2 wall walks
– 30 sec plank
– 200 m run
rest 5mins
8 mins 85% effort
– 6 alt. DB snatch tough
– 20 DU
– 10 walk lunges
rest 5mins
6 mins 85% effort
– Row 150m
– 10 HR pushups
– 10 supermans
rest 5mins
4 mins 85% effort
– 10 medball sit-ups
– 8 heavy KB swings
– 6 box jump sd 24″
A) EMOM x 8 min
– 3 UB hang squat clean @ 60% (TnG if able)
B1) 5-6 TnG push press; R30S
B2) 5-15 UB pull-ups; R30S
B3) AMRAP UB clapping push-ups (chest to ground); R30S
B4) AMRAP UB T2B (-1); R4M x3
A) TnG power snatch clusters 2.2.2 R15S/3M
B1) Good morning @2111; 3-4×4; rest 30 sec
B2) DB/KB bent over row @21X0; 6-8/side×4; rest 90 sec
+
800m run @ 90%
– R3M x 2-3 sets (keep same pace)
A) High Bar Back squat 6-8 x3 @ 20X1; R3-4M
(compare to 7/18)
+
– 8 UB thrusters (tough and building
– 10 NPU burpee box jumps (20/16”) AFAP
– 30 sec row all out
R4-5M x 3 sets
A) Strict press cluster 2.2.2 x3; R10S/3M
B) Weighted pull-ups 2-3×3; R2-3M
Scaled: 4 negative pull-ups (4 sec down)
+
Aerobic tester
5 rounds @ 80-90% pace:
– 400 m run
– 15 burpees
20 min time-cap