1. Back Squat

• 70% 8×3

2. Conditioning

( 4 RFT )

• 21 Wallballs
• 18 Hang Power Snatches 35 kg
• 15 Bar Facing Burpees
• 12 C2B PU

1. Front Squat

• 8x3@70%

2. Snatch

• 60% 3
• 65% 3
• 70% 3
• 75% 3×3

3. Conditioning

AMRAP 5 Mins

• 3 Squat Snatch (60kg)
• 3 Muscle up

Rest 5 Mins

AMRAP 5 Mins

• 5 Thrusters (60kg)
• 5 Pull Ups

Rest 5 Mins

AMRAP 5 Mins

• 7 Power Cleans (60kg)
• 7 Burpees

Rest 5 Mins

AMRAP 5 Mins

• 9 Deadlift (100kg)
• 9 Push Ups

1. Conditioning

AMRAP 3:00

(50kg)

• 50 DU
• 15 Power Cleans

Rest 3:00

AMRAP 3:00

(60kg)

• 40 DU
• 12 Power Cleans

Rest 3:00

AMRAP 3:00

(70kg)

• 30 DU
• 9 Power Cleans

2. Gymnastics Conditioning

EMOMx20

• Odd: 30 DU
• Even: 6 Kipping Deficit HSPU

(you choose the deficit)

1) Bench Press:

3 sets of 5 @ 70% + Additional Load

3 sets of 3 @ 80% + Additional Load

3 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

2) Deadlift:

2 sets of 5 @ 70% + Additional Load

2 sets of 3 @ 80% + Additional Load

2 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

3) 20 minute AMRAP:

50 Wall Balls 20/14

40 Toes-to-bar

30 DU

20 Alternating Single Arm KB Squat Snatch 24

10 Burpee Bar Muscle-ups

Snatches are 10/side.

4) Log Strict Press: 5 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

5) Push-ups: 100 for time

Keep track of time and sets to complete.

6) L-Sit: Accumulate 3 minutes

Keep track of time and attempts to complete.

1. Conditioning

2 RFT

• 10 Power Snatch
• 15 OH Squats
• 20 Hang Power Clean
• 25 Front Squats
• 30 Push or Split Jerk
• 35 Back Squats

Round 1 @ 50kg
Round 2 @ 60kg

2. Core Work

” Durante Core ”

5 rds

• 10 Hollow Rocks
• 10 V-Ups
• 10 Tuck Ups
• 10 sec. Hollow Hold

Rest 1 min

1. Back Squat

70% 8
75% 8
78% 8

2. Conditioning

4RFT:
21 Wallballs (20/14#)
18 Hang Power Snatches (75/55#)
15 Bar Facing Burpees
12 C2B PU

3. Snatch

60% 3
65% 3
70% 3
75% 3
80% 2×3

4. Gymnastics Conditioning

Choose one of the following:
A. 3 sets of 10 unbroken muscle-ups
B. 4 sets of 8 unbroken muscle-ups
C. 5 sets of 6 unbroken muscle-ups
D. 6 sets of 5 unbroken muscle-ups
Rest as needed between sets