Back squat, 4-4-3-2, 2:00 rest
+
For 8:00
Evens- 2 wall walks or 4 handstand push ups
Odds- 10 box jumps
+
AMRAP in 8:00
100m run
8 thrusters (65/95)
6 CTB pull ups
Power snatch clusters, 4x1.1, 2:00 rest
B1. DB bench press, 3x4-6, :60 rest
B2. 1-arm DB carry, 3xdown/back, :60 rest
+
AMRAP in 7:00
6 toes to bar
8 burpees
12 wall balls
1 squat clean + 1 hang squat clean, 4x1, 2:00 rest
B1. Snatch pull, 3x1 @100% 1RM and building, :60 rest
B2. DB bench press, 3x6-8, :60 rest
+
AMRAP in 8:00
10 box jump overs
10 alternating DB snatches
30 double unders
1 snatch balance + 1 overhead squat, 5x1, 2:00 rest
+
For 12:00
1st: 2-3 muscle ups or 5 pull ups
2nd: 5 hang power snatches (65/95)
3rd: 100m run
+
2 sets:
:40 row @95%
2:20 rest
Clean-grip deadlift, 5x3 building each set, 2:00 rest
B1. Pistol squats, weighted if possible, 3x10, :60 rest
B2. Handstand push ups, 3x4-6 OR :20 handstand hold, :60 rest
c.
3 sets for reps:
:60 row cal
:60 HR push ups
:60 KB swings
:60 rest