A) Back squat @30X1; 2-3×3; rest 2-3

B) Bent over DB row @20X1; 6-8×3; rest 2 min

C) Emom 12 min –

Odd – 10-12 heavy RKB swings (70/53)

Even – Row 12/10 cal

 

7min 80% effort

– 30 DU

– Run 200m

– 10 KB swings (53/35)

rest 5mins

7mins 90% effort

– 5 SA DB power snatch 65/40#

– 5 SA DB PS 65/40#

– 5 T2B/ V-up

– Run 200m

rest 10mins

7mins 97% pace effort

– Run 400m

– 10 no push-up burpee box jumps – step down (24/20”)

A) Heaving snatch balance 2 reps EMOM x6 min (building if able)

+

 

Every 3 minutes for as long as possible complete:

From 0:00-3:00 2 rounds of:

– 10 overhead squats

– 10 chest-to-bar pull-ups

From 3:00-6:00 2 rounds of:

– 12 overhead squats

– 12 chest-to-bar pull-ups

From 6:00-9:00 2 rounds of:

– 14 overhead squats

– 14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

——————–

Notes Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total. Time Bonus This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc. Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

A1) Back squat @30X1; 3-4×4; rest 90 sec

A2) Wtd ring dips @20X1; 2-3×4; rest 2 min

B) Emom 12 min –

Odd – HR push up  x 10/8

Even – Row 12/10 cal

C) Partner ground GHDs 3×6-8 reps (rest as needed)

 

A1) Close grip bench press 3-4×3; R1M

A2) Weigthed pull-ups 2-3×3; R1-2M

+

10min amrap@ 80-90%:

– 2 TGU/arm heavy

– Run 200m

– 10 KBS russian heavy

A) Overhead squat 2, 2, 2 @30X1; R2-3M (compare to 2/12)

+

5 min @90%:

– 20 double unders

– 6 burpees

rest 5 min

5 min @95%

– 3 chin ups

– 15 air squats

– 200m row

rest 5 min

5 min @100%

– 5 toes to bar

– 200m run

A) Power Clean cluster 2.2.2 x3 rest 15 sec/3 min

(Compare to 2/20)

B) EMOM x 6min

– 5 TnG Push Jerks off rack (heavy but perfect execution)

C) Row 500m @ 97%

– rest 5 min x3

(try and match pace each round)