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)

 

10mins 90% aero

– 200 m run

– 10 walk lunges

– 5 T2B/V-up

rest 3mins

10min 90% aero

– Row 150m

– 10 sit-ups

– 10 box jump – step down

rest 3mins

10min 90% aero

– Run 200m

– 6 burpees

– 10 KBS 53/35

 

A) Clean & Jerk tech work up to 50%

B) 15 min – Build to a 1RM squat clean and split jerk (tester)

C1) Front squat @31X1; 3-4×4; rest 90 sec

C2) amrap strict chin ups @21X0; 4 sets; rest 1 min

D) FLR on rings accumulate 3 min

A1) Close grip bench press @30X1; 2-3×3; R20S

A2) DB bent over row; 8-10×3; R2M

B) Front rack reverse walking lunges 16-20 steps; 3 sets; rest 30 sec

Function

C1) 15-20 Wallballs UB (20/14); R10S

C2) 20 weighted sit-ups with medball; R2M x 3

Performance

C1) 25-30 Wallballs UB (20/14); R10S

C2) AMRAP T2B; R2M x 3