AMRAP x 10 min @ 80%

– 12 wallballs 20/14

– 10 ring rows

– 50 double unders

AMRAP x 10 min @ 80%

– 12 Russian KB swings 70/53

– 10 Goblet squats

– 400 m run

R5M

AMRAP x 10 min @ 80%

– 12 DB push press 35/25

– 10 T2B

– 500/400 m row

R5M

 

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A) E2MOM x 20 min (10 sets)

– 3 position squat clean (high → knee → floor)

*Does not have to be TnG

+

For time at 95+%:

30 Calorie Row

30 Over the Bar Burpees

30 Hang Cleans (135/95 lbs)

+

3 sets of 10-15 floor wipers 135/95

*Perform w/ partner

 

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A1) Push Press TnG x 3 (tough but build each set); R20S

A2) Weighted/Negative pull-up cluster 1. 1. 1; R10S/2M x 4 sets

*Compare to 9/1

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Four rounds for max reps of:

60 seconds of Rowing for Calories

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Box-Jumps – SD (24/20”)

Rest 90 seconds

 

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A) Front squat
– Quickly build to 80% in 5 reps
Then, E2MOM x 10 min:
min 0: 1 x 85%
min 2: 1 x 85-90%
min 4: 90%
min 6: 90+%
min 8: 90+%
*Go for a PR if feeling it!
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5 rounds for time:
– 5 front squats (155/105,135/95, 95/65)
– 5 burpee pull-ups

A) Every 3 minutes, for 18 minutes (6 sets):
Bench Press
Set 1 – 3 reps @ 80%
Set 2 – 2-3 reps @ 85%
Set 3, 4, 5, & 6 – 2-3 rep @ 90%
*After every set perform 6-8 bent over DB rows AHAP.
B1) 10 TGUP alternating – heavy but consistent pace; R60S
B2) Supine hand-over-hand sled pulls AHAP; R60S
– down and back
B3) 10 tire flips AFAP; R60S x 3 sets

A) 3 sets:
– 3 overhead squats @ 31X1; R2M
B) E2MOM x 20 min
– 3 position snatch (start at 55-65% and build if able)
*Position 1 → 2 → 3
C) EMOM x 10 min
E: 8-10 BB front rack reverse lunges (135/95, 115/75, 95/55)
O: 5 burpee over the box jump (24/20”)

A) Deadlift
5 reps @ 75-80%
3 reps @ 80-85%
1 rep @ 85-90%
5 reps @ 80-85%
3 reps @ 85-90%
1 rep @ 90+%
– R3M btwn sets, complete 3-5 weighted ring dips or 8-12 banded ring dips during rest.
+
For time:
50 double unders (x3 for singles – 150)
6 burpees
8 pull-ups
40 double unders (120)
6 burpees
8 pull-ups
30 double unders (90)
6 burpees
8 pull-ups
20 double unders (60)
6 burpees
8 pull-ups
10 double unders (30)
6 burpees
8 pull-ups

*12 min cap

A) Split jerk skill work
B) Every 90 seconds x 15 Min (10 sets)
1 power clean + 1 jerk
*Start at 65% and build to a technical max weight for the day
+
Three rounds for time @85-90%:
– 400 Meter Run
– 15 Box Jumps (24″/20″)
– 10 Shoulder to Overhead 135/95