A) Front squat cluster 3.3.3
R20S/R3M
B) Weighted pull-up 2-3 x 3; R2M
or Negative pull-ups 4-5 + 6-8 DB rows/side x 3; R2M
+
EMOM x 12 min –
min 1-4 – CTB kipping pull up x 4-6 or 6-8 ring rows @ 30X1
min 5-8 – FLR on rings x 30 sec
min 9-12 – 6-8 V-Ups
10min 90% aero
– Row 150m
– 5 T2B
– 25 DU
rest 3mins
10mins 90% aero
– Run 200m
– 6 burpees
– 10 KBS (53/35)
rest 3mins
10mins 90% aero
– 5 power clean and jerk (95/65)
– 10 HR pushups
– 10 CTB pull-up in unbroken 5’s or 2’s
A) Build to a tough snatch from the hang position in 10 min
B) EMOM x 5 min – Power snatch TnG x 5 65%
C) Build to an 8RM DB external rotation in 3 sets
D) EMOM x 12 min
E: 8-12 wallballs
O: 6-10 burpees
A) BB front rack reverse lunge R and L + Push press x 1/Split jerk x 3; build this complex in 12 min or 6 sets
B1) Back squat @32X1; 4-5; rest 30 sec
B2) Strict then kipping HSPU 5-15; rest 3 mins x 3
C) 20 TGU alt hands per rep 1.5/1pd perfect form
4 sets 90% effort:
Row 400m
– 10 pull ups
– 12 burpees
– 14 KBS (53/35)
– 35 DU or power singles
R3-5M
A) EMOM – PC + jerk 65% of 1rm 1. 1. 1. 1 – 7mins
B) EMOM – 18-21 mins
1 – 1 MU + 4-8 ring dips (or 3 pull-ups + 4-8 ring dips)
2 – PS 1. 1 70% of 1rm
3 – Row 12cals
A) Deadlift – 3, 3, 2, 2, 1, 1; R2-3M
+
With a 3 minute running clock for 3 sets:
Run 400m then complete AMRAP of the following…
– T2B
– burpees
– DU
R3M
A) Back squat cluster 1. 1. 1; rest 15sec/rest 3mins x 3
+
4-5 sets, each for time
– 20 Row calories
– 20 Wall ball shots (20/14# – 10/9’)
Rest 3-4 minutes
