15 minutes to establish a 1RM Press Cluster (Push Press + Push Jerk + Split Jerk)

then…

3 rounds for time of:

– 5 Deadlifts (275/185) or 75% of 1RM
– 10 HSPU
– 400 m run

*rest 1 min

1a) 3X10 Strict Weighted Chest to Bar Pullups – heaviest possible, rest 30 sec.
1b) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.

then…

10-minute AMRAP of:
– 10 kettlebell swings (53/35)
– 30 double unders
– 10 burpees onto bumpers (45lb plate)

Strength/Skill

A1.) 4×3 – 3 Stop Snatch Pull @ 110% of 1RM; rest 60 sec

A2.) 4×3 – Snatch Grip Push Press (behind the head); rest 60 sec

then…

4 rounds for time:

– 200 m run

– 10 ring dips + ME ring dips (if first 10 unbroken)

– 20 abmat sit-ups

 

High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00

Note: Percentage should be based off of your most recent 1RM Squat.

then…

“Little Adrian”

Seven rounds for time of:
– 5 Wall climbs
– 7 Toes to bar
– 9 Box jumps, 30″ box

 

Deadlift

5×2 @ 80-85% max, rest ONLY 60 sec

then…

In 12 minutes complete:

100 Double-Under buy-in (or 300 singles)

AMRAP of…

– 7 Deadlifts (A: 275/185, I: 225/145, B: 155/95)
– 21 Burpees

Notes: The 100 Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes.

5X3 High-Hang Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.

then…

12 minute AMRAP of:

– 8 Front Squats (155/105)
– 10 T2B
– 12 HR Pushups

15 minutes Handstand/Handstand Walk practice

then…

Run 800M for time.

*The AMRAP will start exactly 8 minutes after the start of the run.

8 minute AMRAP of:

10 Behind the Neck Push Press @ 115/75# (no racks)
20 Abmat Sit-ups
30 Double-Unders

*Rest 4 minutes.

Run 800m for time.

7×2 3-stop snatch pull + high hang snatch; rest 60 sec

then…

For time:

– Run 400m
– 21 Chest 2 Bar Pull-ups
– 42 KB Swings (53/35)
– Run 400m
– 15 C2B Pull-ups
– 30 KB Swings
– Run 400m
– 9 C2B Pull-ups
– 18 KB Swings