A) Every 3 minutes x 3 sets:
– 10 strict overhead press @ 2011
– 10 BB RDLs @ 2011
– 20 medball Russian twists from hollow position
B) EMOM x 3 sets
1: 12/9 cal row
2: 15 wall balls
+
R2M
+
EMOM x 3 sets
1: 12/9 cal row
2: 12 KB swings (70/44)
+
R2M
+
EMOM x 3 sets
1: 12/9 cal row
2: 9 burpees
RX+ row 15/12 cal w/ 20 wallballs, 15 KB swings, 10 burpees over rower.
Scaled cal row to 10/7 and/or lower reps to 12/9/6 if needed to keep pace.
3 minutes:
– 500/400m row
– Max RKB swings in remaining time (70/44)
R1M
3 minutes:
– 400m run
– Max double unders in remaining time
R1M
3 minutes:
– 500/400m row
– Max burpee pull-ups in remaining time (sub 3 burpee + 3 pull-ups, RX+ burpee MUs)
R1M
3 minutes:
– 400m run
– Max box jump overs in remaining time (24/20”)
R1M
3 minutes:
– 500/400m row
– Max DB snatch in remaining time (55/35ish)
R1M
3 minutes:
– 400m run
– Max wallballs in remaining time (20/14)
*Pace this so it is a constant stream of work. Manage your heart rate during rest periods. Keep run and row times the same.
A) E2.5M x 4 sets:
– TnG power clean cluster 2.2.2
R10S between cluster. All sets at or above heaviest weight you achieved last week with 3s.
B) Every 3 minutes x 4-6 sets @ 90%:
– 200m run
– 5 TnG power clean and jerk (155/105, 135/95, 115/75, 95/65, 75/55)
– 7 toes to bar
*Pick a weight that is tough but you can keep unbroken with.