Complete as many rounds as possible in 12 minutes of

• 155-lb. squat snatch, 1 rep
• 155-lb. clean and jerks, 3 reps
• 30 double-unders

3 rounds for quality
6 ring dips
10 s L-sit
5 strict C2B
20 russian twists 20kg
20+20 side crunches
15s Hand stand

2-3 rounds:

5+5 deadbug
10 snowangel
15 wall squat

"Double Filty Fifty"

2 Rounds With Partner. Split as desired.

50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings 20/12kg
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses 20/15kg
50 Deadlift 20/15kg
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

Between rounds take one portion Konjak.

EMOM 12 (4 rounds)

1) 12 toes to bar
2) 10 bar over burpee
3) alt: 4 squat clean/6 power clean @55/40kg

30min EMOM
1) bike
2) round of cindy
3) 10x ttb

For time
21-15-12-9
Chest to bar (or pull-up / jumping chest to bar)
DB thruster 2x22,5/15

Rest 1:1 between the rounds

3 min row
5x
10 banded good mornings
3 broad jumps
5 MB cleans

---

Deadlift
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
-On the last set goal is to hit about 8 reps or so
- rest 3-5 min b/w sets
- Spend min 10 minutes to built up to work weight

500m row
3x
7 goblet gang squat
5 bird dog row e/s
3 broad jump
spend 7 min to built up to work weight

---

Back Squat
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
-On the last set goal is to hit about 8 reps or so
- rest 3-5 min b/w sets
- Spend min 10 minutes to built up to work weight

45 min PK
3000m jog
3000 m row
500 rope jumps
1 min plank
1+1 min side plank