A. Back squat, 5-4-3-2-1, increase load each set so last rep is close to a max
B. Toes to bar, 3xME
+
4 rounds for time:
5 clean and jerks (75/115)
10 KB swings
15 HR push ups
A. 1 Snatch pull+1 high hang squat snatch, 10x1 @moderate loads, begin a set every :60
+
EMOM for 12:00
evens- 5-7 HSPU or :25 handstand hold
odds- 6-8 ring dips
+
For time @ 100%
250 meter row
20 burpees
250 meter row
50 double unders
250 meter row
A. Front Squat, build to a heavy double in 12:00
B1. Push Press, 3x4-5 reps, :60 rest
B2. DB row, 3x5-7/arm, :60 rest
+
AMRAP in 10:00
12 thrusters (65/95)
10 box jumps
8 CTB pull ups
A. Deadlift, build to a max in 15:00
+
EMOM for 8:00
evens-1 muscle up or muscle up progression
odds- 10 box jump overs
+
AMRAP in 10:00
200 meter run
12 alternating pistol squats
10 shoulder to overhead (65/95)
A. max out/tank top Friday
+
2:00 ME wall ball
:60 rest
2:00 ME wall walks
:60 rest
2:00 ME pull ups
:60 rest
2:00 max row cal