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

 

A) Build to a heavy but sound power snatch in 8 min

B) EMOM – 12mins

odd – Power snatch TnG x 5 (moderate weight)

even – burpee x 10

+

Row 40 sec at 97% x 4-5; rest 3:20

 

A) Find a 3 rep max TnG Hang Squat Clean in 6 sets

B) 1 power clean + 1 push jerk + 2 split jerks x6; R90S (perfect technique)

C) Front rack BB box step ups 6-9/leg; R1M btwn legs x3

 

A) PC cluster TnG 3. 3. 3; rest 10sec/rest 3mins x 3

B) EMOM – 12mins

odd – HSPU x 3-8

even – 10-12 heavy KB swings (70/53)

C) 3 x max L-sit; rest as needed