Jog down/backwards jog back X 3
PVC/BARBELL/BARBELL
5 deadlifts/5 front squats/ 5 good mornings/ 5 squat snatch
3 X
first time thru with PVC, last 2 rounds with BB
2 min clock – build to 1 rep max
7 minutes to warm up!
9 min amrap
Sumo DL high pull
C2B
3/3, 6/6, 9/9,…..
65/95
Ski erg 200m
20 toe touches
5 inchworms
3x
80 – 85% – do not go over 85%!
EMOM
3 min on/ 3 min off
Row 450/500
10 snatches
115/145
4X
Score is total amount of snatches
250 row
1 min plank
20 air squats
3X
15 min
Handstand walks
Pistols
50 du’s
7 muscle ups
10 STO
50 du’s
5 muscle ups
10 STO
50 du’s
3 muscle ups
10 STO
95/125
Modifications –
50 du’s – 100 singles
Muscle Ups –
1 strict pull up + 1 dip = 1 muscle up
*No bar mu”s
10 cal bike
50 foot banded side to side R&L
10 step back lunges each leg
3X
2:30 clock
1 RM attempt
For Time:
30 Clean and Jerks, 135# / 95#
Jog 400
5 minutes of stretching
ankle twists, hamstring stretch, quads,
calf stretches, ect.
800 run
rest 3
1000m row
rest 3
800 run
rest 3
1000m row
40 min cap
10 min emom
odd: 5 single arm overhead squats with KB (each arm)
even: 8-10 burpees
80%
2 min clock
10 – 1
hang squat snatch
HSPU’s
95/115
16 min cap
hang + full snatch
2 min clock
20 min amrap
400 run
10 OHS 95/135
2 rope climbs
19.5
10/15 cal bike
10 Supine Hamstring Stretch each side
10 Split Stance Adductor each side
10 single leg glute raises
50 ft lateral bear crawl each side
No more than 3 waves
12 min emom – increase
Once you fail to hold on, you are done. Must remain touch & go
For Time
30 t2b
30 box jumps
30 c2b
30 box jumps
30 t2b
20 min cap
