A) Front squat – 3, 3, 3, 3; R3M
+
4-6 rounds:
– 8 pull-ups
– 8 NPUBBJ-SD 20/16”
– 200 m run
R1M, increasing in pace each set
A) Front squat – 3, 3, 3, 3; R3M
+
4-6 rounds:
– 8 pull-ups
– 8 NPUBBJ-SD 20/16”
– 200 m run
R1M, increasing in pace each set
A) EMOM x 10 min
– 5 TnG power snatches (moderate to tough, perfect)B) EMOM x 12 min
E: 8-12 HR push ups
O: 10 weighted sit-ups (25/15)
C) 4 banded sprints w/partner; Rest as needed
4min amrap all out
– 10 KBS 1.5pd
– 10 goblet squat 1.5pd
rest 8mins
4min amrap all out
– 7 OHS (95/65, 75/45, 65/35)
– 7 over the bar burpees (full extension up top)
rest 8mins
4mins amrap all out
– 5 T2B
– 7 wallballs
rest 8mins
4min amrap all out
– Row 800/700m
– remainder of time amrap DU
+
Coach’s choice finisher if time allows.
A) Deadlift TnG
5 reps at 65%; R3M
5 reps at 75%: R3M
5+ reps at 85%; R3M
*During your 3 minutes of rest practice handstand holds OR complete HSPU of varying difficulty x 10 reps OR partner HSPU negatives x 5-7 reps.
+
15 min AMRAP:
– 15/12 cal row
– 10 box jump – SD (30/24”)
– 5 shoulder to overhead (155/105, 135/95, 95/65)
A) Build to a 1RM bench press in 10 min
+
20 min AMRAP:
– 20/16 cal row
– 10 burpees
– 5 heavy thrusters (185/115, 155/105, 135/95, 115/75, 95/55)
A) EMOM x 8 min
– 5 TnG power snatches (moderate to tough, perfect)B) EMOM x 12 min
E: Deadlift x4-5 reps TnG @ 65% 1RM
O: HSPU x5-8 reps
C) 3-4 banded sprints w/partner; R2M
A) Quickly build to a heavy 3 FS – 8 min
B) Clean pull cluster – 1.1.1 x 2 R10S/2-3M @ 110%+
C) Build to a heavy squat clean in 10 min
– go for it if feeling good
D) 2K row tester – aerobic build ups before
*strategy is to get faster each 500m with the average pace being your ideal 2K row
