A. Power snatch, 10x1 @ moderate loads, begin a set every :60
+
AMRAP in 8:00
8 ring dips
10 toes to bar
100 meter farmers carry
4:00 rest
AMRAP in 8:00
10 burpees
12 KB swings
40 double unders
A. Push Press, 5x3
B1. TGU, 3x4 heavy
B2. 3 sets Overhead walking lunges, down and back
+
AMRAP in 12:00
20 wall ball
16 alternating pistols
10 box jumps
250 meter row
A. Overhead squat, build to a 3RM in 15:00
+
EMOM for 8:00
evens- 5 TNG power cleans (75/115)
odds- 8-10 CTB pull ups
+
3 rounds for time:
10 HSPU
15 KB swings
200 meter run
A. 10:00 skill work practice. Pistols, muscle ups, HSPU, etc
B. Front squat, 4x3, 2:00 rest between sets
+
AMRAP in 15:00
10 power snatches (65/95)
15 pull ups
20 wall ball
100 meter farmers carry
A. Deadlift, build to a TNG 2RM in 15:00
B1. Toes to bar, 3x12
B2. Wall walks, 3x4
+
3 rounds for time:
10 box jump overs
12 HR push ups
15 KB swings