15 min @ 85%

– Row 200m

– 2 TGUP/side (53/35) 4 total

– 10 box jumps – step down (24/20)

R4M

10 min @ 90%

– Row 200m

– 4 wall walks

R6M

5 min @ 95%

– 10 DB snatches (50-70/20-40) alternating

– 30 DU

A) EMOM x 10 min

1 power snatch + 1 OHS + 1 hang squat snatch (moderate weight/perfect technique)

+

7 rounds for time:

– 5 OHS (115/75, 95/65, 75/45)

– 200m run

 

*15 min cutoff

 

A. PC x 1/PP x1/SJ x 3; rest 2mins x 5 (build per set)

B. EMOM – 12mins

even – KBS Russian x 12 (70/53)

odd – HSPU 4-7

+

Row 30sec 97% effort

rest walk 3:40 x 3-4

A) Back squat @31X1; 4-5×4; rest 3mins

+

4-5 sets at 90% aerobic pace

– 10 DB push press (tough)

– 400 m run

rest 2:30-3:30M

 

A) EMOM – 12 min

odd – Power snatch TnG x 3 moderate; perfect form

even – 20 Double unders (40 singles)

R2M

B) EMOM – 12 min

odd – 12 KBS (70/53) Russian

even – FLR on rings 30 sec

R2M

C) EMOM – 12 min

odd – Power clean TnG x 5; 60-65% of 1rm; perfect form

even – burpee over the bar 8-10

A) Jerk dip squat 3 reps x 4 sets @ 100+%; R60S

B) Build to a tough Jerk off rack in 10 min

+

3 rounds for time:

15 pull-ups

15 front squats (115/75, 95/65, 75/45)

A) EMOM x 10 min

Even: 4-5 DB bench

Odd: 3-4 Romanian deadlifts (moderate load)

+

Row 30 sec @ 90%

– rest/walk 30 sec x10

R2M x 2