4 rounds @80-90%

– 400m run

– 10 pull-ups/jumping pull-ups/ring rows

– 10 KB snatch R (53/35)

– 10 KB snatch L

– 20 sit-ups

– Walk/rest 4-5 min

 

+

1,000 m row @ 85-90%

Rest 4 min x 2

 

*switch up order for each round

*record times for each round separately

*try and match times on 1K row

 

A) Build to a tough but technically sound split jerk in 8 min (off rack)

B1) Barbell front rack step-ups @2111; 5-7/leg x 3 sets; rest 30 sec btw legs/1 min after both

B2) DB Bench Press @ 3010; 8, 8, 8; rest 1 min

C) AMRAP unbroken wall balls (-2); rest 90 sec x 3 (compare to 10/24)

– you get one ‘mulligan’

D) 80 floor wipers split with a partner if time permits (135/95)

 

A. emom – 12 min

odd – HPC x 2 moderate weight

even – 7 T2B/V-up

B. emom – 12 min

odd –  5 DL TnG moderate same loads throughout

even – 7 ring dips kipping/box dips

C. emom – 12 min

odd – KBS russian tough x 10

even – 10 burpees AFAP

 

A) Front Squat 4-5×3 @ 32X1; rest 2-3 min

+

4 sets each with a three min running clock

– 400 m run

– Max double unders in remaining time

rest 4 min

 

3 sets:

10 TnG deadlifts tough

row 90 sec @90%

rest 2 min

+

3 sets:

10 push ups (chest to ground*)

row 90 sec @90%

rest 2 min

+

3 sets:

15 T2B For time; rest 90 sec

 

*elevate pushups by 1 or 2 plates to make them tougher if able

 

A) Power snatch TnG cluster; 2.2.2 x 3; rest 20 sec/2-3 min (heavier than last time)

B1) Good mornings @ 30X1; 5-6×3; rest 30 sec

B2) DB Bent over row @ 20X1; 5-6×3; rest 30 sec

B3) Seated Box Jumps; 5 reps x 3; rest 90 sec

C) L-sit hold; accumulate 3×30 sec (use partner); rest as needed

 

 

Function

A1) DB Rear foot elevated split squat; 4-5×4 @30X1; rest 60 sec

A2) HSPU weakness work for 1 min

Performance

A1) BB Rear foot elevated split squat; 4-5×4 @30X1; rest 60 sec

A2) 3xME HSPU or deficit HSPU; rest 60 sec

+

EMOM for 16 min:

– Odd: 3 heavy thrusters + 3 OTB burpees (155/105, 135/95, 95/65, 75/45)

– Even: 5 kipping CTB pull-ups/ 7 kipping pull-up/ 9 ring rows

4 Rounds at 80-90% effort:

– Row 400m

– 15 KB swings (53/35)

– 15 Push press (95/65

– 8 DB snatches R (70/40)

– 8 DB snatches L

Rest 4 min

 

* Change up order for every round

* Work to make times the same

* Subtract out rest time for total working time