A. Power clean, build to a TNG 2RM in 12:00
+
EMOM for 8:00
evens- 2 muscle ups or 8 ring dips
odds- 10 wall balls
+
4:00 rest
+
EMOME for 8:00
evens- 100 meter run
odds- 10 front rack weighted lunge steps
A. Back squat, 5x3, rest 2:00 between sets
B1. TGU, 3x1/arm, heavy
B2. CTB pull ups, 3x10
+
AMRAP in 8:00
10 alternating DB snatches
12 burpee box jumps
200 meter run
A. Max out Friday
+
For time:
50 double unders
25 wall ball
25 KB swings
15 wall ball
15 KB swings
10 wall ball
10 KB swings
50 double unders
A. Front squat, build to a heavy triple in 12:00
B. Bench Press, 8-6-4-2, 2:00 rest between sets
+
For time:
15-12-9
Power snatches, (85/125)
HR push ups
A. Deadlift, build to a TNG 3RM in 12:00
+
Begin a new round every 8:00, 3 rounds total
400 meter row
12 TTB
8 burpees