A. Hang power clean, 10x1 @ moderate loads, begin a set every :60
B1. Ring dips, 3x10-12
B2. Wall walk, 3x3
+
4 rounds for time:
10 pull ups
12 box jump overs
200 meter run
A. Snatch balance + 1 overhead squat, build to a max in 15:00
+
EMOM for 10:00
evens- 3 TNG power snatches @ 65%
odds- 40 double unders
+
AMRAP in 6:00
12 thrusters (65/95)
250 meter row
A. max out Friday
+
5 sets:
200 meter sprint
2:00 rest
A. 1 squat snatch + 1 hang squat snatch, build to a max in 15:00
+
AMRAP in 7:00
10 deadlifts (155/215)
10 burpees over the bar
250 meter row
3:00 rest
AMRAP in 7:00
1 muscle up or 5 dips
8 alternating DB snatches
40 double unders
A. Back squat, 4-3-2-1, 2:00 rest between sets
+
EMOM for 15:00
1st min- 10 box jumps
2nd min- 8 DB shoulder to overhead, heavy
3rd min- 6 burpee pull ups
+
not for time:
40 hollow rocks