A) 5×3 – 1 Heaving Snatch Balance + 1 Overhead Squat; rest 60-90 sec.

then…

B) For time:

75 Double-Unders
200m row
25 Ab-Mat Situps
50 Double-Unders
200 m row
25 Ab-Mat Situps
25 Double-Unders
200 m row
25 Ab-Mat Situps

C) 2 ME Handstand Holds for time; rest as much as needed

A.) at 90% of 1RM strict press:

75% x 5, 85% x 3, 95% x 1+

B.) 3 rounds for time of:

– Run 400m
– 18 TTB
– 6 Push Jerks (155/105)

C.) Plank fun

A1) 3×5 High Bar Back Squat @ 31X3; rest 2 minutes
A2) 3×5 Box jump from a seated position*; rest 2 minutes

* Focus on technique, build height accordingly

B) 8 minute AMRAP of:

6 Hang Power Cleans (155/105)
12 Burpees
18 Box Up and Overs (20/16″)

C) 3×3/side TGUP with something heavy

 

Deadlift

@90% of your 1RM perform: 3@70%, 3@80%, 3+@90% – rest as needed

* after each set perform a max effort ring dips

then…

For total working time:

– Row 1,000 m (all sets at about 85%)

– Run 800 m

– rest 4 min

– R0w 500 m

– Run 400 m

– rest 2 min

– Row 250 m

– Run 200 m

7X1 3 First Pulls (to knee) + 1 Hang Snatch – heaviest possible, rest 60 sec.

Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).

then…

10 min AMRAP

– 3 front squats (95/65)

– 3 over the box burpees 24/20″

– 3 medball sit-ups

– 6 front squats

– 6 over the box burpees

– 6 medball sit-ups

– 9 front squats

– 9 over the box burpees

– 9 medball sit-ups

 

A.) Strict Press

5@75%, 3@85%, 1+@95%

B.) 4 rounds:

– Sprint 200m

– 15 Kettlebell swings (53/35)

– 10 T2B

*walk rest 2 min

C.) Optional coach finisher

3×8 TnG power clean – rest as much as needed. Find a 8RM.

then…

EMOM for 8 min

– 3 jerks (build in weight)

– 20 double unders or 40 singles

then…

ME UB Wallballs – 2 attempts

 

 

 

 

“Time Trials”

6 movements all to be done at maximum effort and speed. 3 minutes of rest between movements.

50 pull-ups

50 push-ups

50 sit-ups

50 squats

400 m run

500 m row

If you have a watch or phone with a stopwatch then please bring it. Add all times up to acquire a total.

then…

3xME Handstand holds – rest 90 seconds