10 min AMRAP @ 80-90%

– 12 KB snatches (53/35)

– 10 no push up burpee box jumps (20/16”)

– 400 m run

rest 5 min

 

10 min AMRAP@ 80-90%

– 12 KB swings (53/35)

– 20 double unders

– 400 m run

rest 5 min

 

10 min Row or AD @ 80-90%

 

A) Hang squat snatch 2, 2, 2, 2, 2; rest 60 sec

B) Build to a heavy Back Squat in 10 min; go for it if feeling it

C) EMOM x 12 min

Odd: 5 CTB pull-ups/ 7 kipping pull-ups/ 9 ring rows

Even: 10 wallballs (20/14)

D) L-sit max x 3 w/ partner (if time permits)

A1) Close grip bench press 2, 2, 2, 2 @ 30X1; R30S

A2) Bent over row w/DB 6-8×4 @20X1; R2M

B1) Rear foot elevated split squat w/DB 6-8/legx3 @ 30X1; R30S

B2) Seated arnold press 8-10 @ 20X1; R2M

C) 30 TGUP not for time, heavy but consistent pace

D) L sit – build to a max in 3 tries; rest as needed

 

A) Back squat test – 3, 2, 1, 1 (1)

– Build to a 1RM for the day if able in 10 min

+

3 sets:

– 45 sec toes to bar

rest 30 sec

– 45 sec pushups

rest 30 sec

– 45 sec tire flips

rest 30 sec

– 45 sec AD

rest 2 min

10 min AMRAP @ 80-90%

– 10 deadlifts (225/155, 185/105, 135/75)

– 10 OTB burpees

– 400 m run

rest 5 min

 

10 min AMRAP@ 80-90%

– 10 power snatches (75/55, 65/45, 55/35)

– 10 Box jumps – SD (24/20”)

– 400 m run

rest 5 min

 

10 min Row or AD @ 80%

A) EMOM x 10 min

– 3 power cleans @ 70-75%

B) EMOM x 8 min

– 1 split jerk @ 70-75% and building if able

+

AD 20 sec max effort

– rest 3 min x 3

 

A) Overhead squat – Build to a 1RM in 10 min

B) EMOM x 10 min

Odd: Hang squat snatch

Even: Full squat snatch

C) 200m row @90%; rest 45 sec x8