10 mins 85% effort

– 2 wall walks

– 30 sec plank

– 200 m run

rest 5mins

 

8 mins 85% effort

– 6 alt. DB snatch tough

– 20 DU

– 10 walk lunges

rest 5mins

 

6 mins 85% effort

– Row 150m

– 10 HR pushups

– 10 supermans

rest 5mins

 

4 mins 85% effort

– 10 medball sit-ups

– 8 heavy KB swings

– 6 box jump sd 24″

A) EMOM x 8 min

– 3 UB hang squat clean @ 60% (TnG if able)

B1) 5-6 TnG push press; R30S

B2) 5-15 UB pull-ups; R30S

B3) AMRAP UB clapping push-ups (chest to ground); R30S

B4) AMRAP UB T2B (-1); R4M x3

 

A) TnG power snatch clusters 2.2.2 R15S/3M

B1) Good morning @2111; 3-4×4; rest 30 sec

B2) DB/KB bent over row @21X0; 6-8/side×4; rest 90 sec

+

800m run @ 90%

– R3M x 2-3 sets (keep same pace)

 

A) High Bar Back squat 6-8 x3 @ 20X1; R3-4M

(compare to 7/18)

+

– 8 UB thrusters (tough and building

– 10 NPU burpee box jumps (20/16”) AFAP

– 30 sec row all out

R4-5M x 3 sets

A) Strict press cluster 2.2.2 x3; R10S/3M

B) Weighted pull-ups 2-3×3; R2-3M

Scaled: 4 negative pull-ups (4 sec down)

+

Aerobic tester

5 rounds @ 80-90% pace:

– 400 m run

– 15 burpees

20 min time-cap

A) E2MO2M x 5 sets

– 5 TnG power snatches (perfect form)

+

10 sets:

Row or AD 30 sec @ 90%

– easy for 30 sec

R2M between each 10 minute section x 2

+

3 min FLR on ring or floor if time permits

4 sets @ 80-90%

– 500 m row

– 5-10 UB HSPU

– 10 alternating DB snatches (40-70/20-40)

– 10 box jump – SD (24/20”)

– 40 double unders

R4-5M

 

A1) Good morning @2111; 4-6×4; rest 30 sec

A2) DB/KB 1-arm push press @30X1; 4-6/side×4; rest 90 sec; 30 sec btwn

B1) Close grip bench press @30X1; 3-5×4; rest 30 sec

B2) DB/KB bent over row @21X0; 6-8/side×4; rest 90 sec

C1) hollow body rock; 15 reps; 3 sets; rest 10 sec

C2) bridge hold; 30 sec; 3 sets; rest 15 sec