A.
Crossover Symmetry
-Then-
3 Rounds:
1:30 Row
10 Dumbbell Single Leg RDL (Each Side)
10 Dumbbell Single Arm Strict Press (Each Side)
20 air squat

B.
Pause Snatch Balance + Snatch Balance x5
2 Pause Snatch Balance + 1 Snatch Balance x 5
* Pause 3-5 seconds at the bottom

• Work up in weight in 5 working sets

• focus on form and don't add weight unless it feels good and looks good.

• Hit a set every 1-2 minutes

Scoring: Load

Cleans from Blocks 5x2 @70-80%
- Stay within the weight range and work on speed getting under the bar. Land in a full squat and catch with the elbows high. Drop bar and reset after each rep.

*Bar height should be right above the knee

Scoring: Load

Jerk Dip + Split Jerk (1+1)
1 Jerk Dip + 1 Split Jerk x 5 working sets. Work up to a heavy for the day.

• Smooth dip with elbows high !

• Rest as needed between sets.

C.
"Should have burned this place down when I had the chance."
3 Sets
21 Pull-Up
15 Chest-to-Bar Pull-Up
9 Bar Muscle-Up (RING)
-Rest 3:00 b/t sets-
FARE TUTTO SYNCRO TRANNE MU
POI
50 GHD
D.

Cannonball
20 Legless Rope Climb (split)
50 synchro wall ball 30/20
50 Sandbag cleans 150/100 (split)
50 synchro wall ball 30/20
20 Rope Climb (split)

*Individual Version
10 Legless Rope Climb
50 wall ball 30/20
25 Sandbag cleans 150/100
50 wall ball 30/20
10 Rope Climb (split)

E,

3 Round

10 Power Snatch 135/95
15 Calorie Echo Bike

F.
You Get What You Give
175 Double Unders (Partner 1 then switch)
500m Row (Partner 2 then switch)
-into-
75 Deadlift 225/155# (split)
*Partner holds Deadlift 225#
75 Toes to bar (split)
*Partner dead hangs