5 min @ 90%

– Row 1K

– AMRAP DU in remaining time

5 min rest

5 min @ 90%

– 12 TGUP 53/35

– AMRAP wallballs

5 min rest

5 min @ 90%

– 10 KB swings 53/35

– 10 sit-ups

– 10 box jumps 24/20”

5 min rest

5 min @ 90%

– 400m run with medball (20/15)

– AMRAP KB snatches 5 UB/hand (53/35)

 

A) Front squat – Build to tough triple in 5 sets from 50%

B) 6 sets:

1 clean pull + 1 hang clean pull + 1 hang squat clean; R2M

C) EMOM – 12mins

Even – 8 Deadlifts (155/105) focus on breathing

Odd – 6-10 T2B

 

A) EMOM x 10 min

– 1 power snatch + 1 hang squat snatch (light-moderate/perfect form and building if able)

+

3 sets:

– 8-10 UB close grip bench press

– 10 DB Romanian deadlifts

– 30 sec row at 90% aerobic pace

R3-4M

*weight is moderate with CGBP and DB RDLs. Should be more aerobic based.

A) EMOM x 5 min

– 3 push press TnG tough

+

3 sets @ 80-90%:

 

Function:

– 400m row

– 15 wallball

– 8 HR push ups

– 10 sit-ups

– 50 single unders

R4-5M

 

Performance:

– 400 m row

– 15 wallball

– 5-8 HSPU

– 5-8 T2B

– 30 DU

R4-5M

 

*keep same pace/time per round

A) Back squat @31X1; 4-5×4; rest 3 min

+

4 sets at 90% aerobic pace

– 8 thrusters (build / set to something tough)

– 400 m run

rest 3-4 minutes

*same pace on run

 

A) Power clean cluster

1.1.1 x 4 R10S/2-3M

+

12 min AMRAP (aerobic tester):

– 5 burpees

– 200m run

– 30 double unders (70 singles)

 

A) Deadlift – build to a heavy 3 rep TnG in 10 min

+

4-5 sets tough:

– 5 power clean & jerk (building/set)

– 10 burpees (fast)

– 1 hill sprint AFAP

R4-6M

 

A) Overhead squat 2, 2, 2 @30X1; R2-3M (compare to 6/9)

B) EMOM x 8 min

1 power snatch + 2 snatch balance (moderate weight/perfect form)

C) Row 500m @ 90%

– R2M x 6 (R4M after 3rd)