A) Build to a tough set of this complex in 5-6 sets:

2 Push press + 1 Split jerk

B1) Close grip bench press @30X1; 2-3×3; R1M

B2) Pendlay row @20X1; 5-7 x3; R2M

+

Row 500m @ 90%

– Rest 2:30 x 3

 

*Keep same pace on rows

 

A) Close grip bench press @30X1; 3-4 x3; R2-3M

Function

B) 100 straight legged abmat sit-ups for time

Performance

B) 50 T2B for time

+

4 sets:

40 sec AD very hard

rest 2:30-5 min

 

A) Build to a heavy full snatch – not a 1RM

B) EMOM x 5 min – 2 snatches @ 60% 1RM

+

Run 400 m @ 95%; rest 3 min x 3-5 (keep times the same)

 

A) Build this complex to a max PC x 1 + 3 push press (5-6 sets)

Function

B) Seated Arnold press @20X1; 8-10x 3 sets

Performance

B) HSPU amrap; rest 4 mins x 3 (with kip if able)

Everyone

C) 500 m row for time all out effort 1 attempt

D) FLR on rings accumulate 4mins (3 if you didn’t do it last week)

 

A1) front squat @41X1; 4-5×4; rest 1 min

A2) weighted pull up @21X0; 3-4×4; rest 90 sec

B) DB bent over row @21X0; 4-5×3; rest 1 min btw arms

+

4 sets:

– 10 db thrusters (moderate)

– 300m row @ 90% aerobic output

rest 90 sec

 

A) RFESS 5-7/side x 3 @ 30X1; R30 btwn – 60 sec after both (heavier than 5/1)

+

for time at 80-90% grinder pace:

Run 800m

rest 2mins

– 10 TGUP tough – alt hand per rep

– 10 burpee box jump step down (24/20”)

– 100 DU

– 10 wall walks

– 10 burpee box jump step down (24/20”)

rest 2mins

Run 800m

 

A1) Push press 5, 4, 3, 2, 1; rest 10sec

A2) 12 KBS (heavy); rest 3mins

B) emom – DL TnG x 5 60% of 1rm – 5mins (heavier than 5/7)

C) FLR on rings accumulate 3mins

 

8 min 85% effort

– 10 walking lunges

– 10 situps

– 10 DB snatch 60/40# alt hands per rep

rest 4mins

 

8 min 85% effort

– Run 200m

– 10 HR pushups

– 10/7 pull ups

 

rest 4mins

 

8 min 85% effort

– 8 DB hang power cleans (50/30)

– 3 HSPU kipping

– Row 200m