AMRAP 12min
2 American swings
2 Gobblet squats
80m run
4 American swings
4 Gobblet squats
80m run
6 American swings
6 Gobblet squats
80m run
etc.

On every minute for 14 minutes perform 3 reps of Squat Clean (50-60% 1RM)

For 30 minutes:

1 rope climb
6 sandbag get ups
8 Toes through rings
300 m run
30 s rest

Foam Roll Pec, Lat, Tricep
Banded Upper body
band pull aparts, external rotations
crab reach
scap push ups

Strength Day 3
Stretch of the Month = Shoulder Clocks. Bonus LaXball pec

4RFT
25 Wall Balls
25 Pull-ups
200 m run with MB
-----immediately followed by----
"Grace" 30 Clean and Jerk (135/95)

• Only one athlete works at a time.
• Run is done together, switch MB at 100 meter mark

12 min Cap

100 DU/200 Single Unders

50 Knees to 90

40 Hand Release Push-Ups

30 Burpees

20 Thrusters 95/65

100 DU/200 Single Unders

Reps must be split 50/50 and only one athlete works at a time.

Odd: 5 ring dips + 10 push ups
Even: 5 weighted pull-ups

22-16-10
pistol squat, alternating
natural leg extesion
Shrimp squat, alternating

Emom 15:
Min 1 : max effort overhead kb hold
Min 2 : 20 mts DB farmer walk
Min 3 : 1 legless / 1 rope climb

aerobic work @ easy pace (run, row, walk) 20 min