A1) Rear foot elevated split squats 8-10/leg @ 20X1; R30S
A2) 30 banded good mornings @ 20X1; R90S x 3 sets
+
For time:
15-12-9-6-3 reps of
– Front squat 135/95
– HR push-ups
– 200 m run

8 min AMRAP
– 4 sandbag get-ups (2/side)
– 10 KB swings
– 150 m row
R5M
8 min AMRAP
– 6 DB snatch alternating
– 6 Box jump – SD (24/20”)
– 200 m run
R5M
8 min AMRAP
– 8 wallballs
– 8 C2G push-ups
– 40 DUs (100 singles)
+
3 rounds not for time:
– 10-15 BB ab-rollouts; rest as needed
– 1 lap waiter’s walk (switch arms)

A1) Bench press @20X1; 6, 6, 6; R20S
A2) AMRAP Bent over barbell row@ 75% of A1 @20X0 ; R30S
A3) Bent over DB flys 8-10 @ 20X1; R3M x 3 sets
+
5 rounds for time:
– 5 deadlifts (155/105, 135/95, 115/75, 95/65,)
– 6 hang power cleans
– 7 T2B

Compare to 3/2
A) Back squat 8 reps @ 20X1; R2-3M
Compare to 3/2
B) Pull-up tester (pick one based on ability level)
50 CTB pull-ups in UB sets of 5
30 CTB pull-ups in UB sets of 3
50 pull-ups in UB sets of 5
30 pull-ups in UB sets of 3
*Can be done with bands
+
For time all out!!
– Row 250m
– 15 KB swings 70/53
– 25 burpees
– 15 KB swings
– Row 250m

A1) Bench press @20X1; 8, 8, 8; R20S (compare to 3/25)
A2) Standing BB curls 12, 12, 12; R30S
A3) AMRAP ring rows @ 30X1; R2-3M
+
EMOM x 18 min
min 1: 5-10 HSPUs
min 2: 5-10 T2B
min 3: 12/10 cal row (not to exceed 40 sec)

A) EMOM x 8 min
– 1 power clean + 2 split jerk (build from 65%)
+
4 rounds @ 80-90%
– 5 power clean & jerks @ 65%
– 400 m run

A) Overhead squat
– Build to a tough single in 8 min (not a 1RM)
B) EMOM x 10 min
– 1 hang squat snatch from above knee (start at 60% and build)
+
3 sets:
1 min DB snatch alternating (50-70/20-45)
30 sec rest
1 min max wallballs (20/14)
30 sec rest
1 min row for cal
R2M

A) Deficit deadlifts 6-8 reps @ 30X1; R2-3M (build but stay perfect)
3-4 rounds
– 500/400 m row
– 12 box jumps – SD (24/20”)
– 12 KB swings (heavy)
– 12/9 HR push-ups
– 24 Double unders (72 single unders)
R3-4M; keep the same pace