A. Front squat waveload, 3-2-1-3-2-1
+
AMRAP in 8:00
10 pull ups
12 HR push ups
14 alternating pistols
4:00 rest
AMRAP in 8:00
10 alternating DB snatches
15 sit ups
40 double unders
A1. Bench press, 5x3-5, :60 rest
A2. Power clean, 5x3 :60 rest
B. 5:00 to build to a tough TGU
+
For time:
5 wall walks
10 burpee box jumps
15 KB swings
20 wall ball
15 KB swings
10 burpee box jumps
5 wall walks
A. 1 snatch pull + 1 squat snatch, 10x1, begin a set every :90
+
AMRAP in 12:00
2 muscle ups or 8 dips
8 KTE
10 front rack walking lunges (95/135)
200 meter run
+
Accumulate 3:00 plank
A. Clean grip deadlift, build to a 3RM in 15:00
B1. Push Press, 3x4-6
B2. Weighted pull up, 3x3-5
+
AMRAP in 8:00
8 OHS (65/95)
10 burpees over the bar
250 meter row
A. Back squat, 4x4, 30x1 tempo
+
EMOM for 15:00
1st min- 1 muscle up or 6 ring dips
2nd min- 8 alternating DB snatches
3rd min- 10 box jump overs
+
For time:
400 meter run