3x
1000/850m Row
Work:Rest
1:1

3x
All In
12/8 Cal. Assault Bike

10 RENEGADE ROWS
20 BURPEES BOX JUMP OVER
30 DU
40 RENEGADE ROWS
50 BURPEES BOX JUMP OVER
60 DU
50 RENEGADE ROWS
40 BURPEES BOX JUMP OVER
30 DU
20 RENEGADE ROWS
10 BURPEES BOX JUMP OVER

1) 12 Minute AMRAP:
- 5 meter Lateral Crawl/direction
- 10 Pull-Ups
- 15 DB/KB Thrusters

*Use a weight for the DB/KB Thrusters that allows you to stay mostly unbroken for the duration of the 12 minute AMRAP.

. . . REST 5 MINUTES. . .

2) 12 Minute AMRAP:
- 8 (total) Alternating 1-Arm DB/KB Snatches
- 10 Cal. Row/Bike/Ski
- 12 DB/KB Goblet Squats

*Same as first AMRAP. Pick a weight that allows you to stay mostly unbroken for both Snatches and Goblet Squats.

EMOM 15 min

10 + 10 banded external rotator cuff pulls
15 band pull-aparts with scapula tuck
15 scapula pushups
20 plank reach through, right side
20 plank reach through, left side

7x1xsquat snatch + 1x hang squat snatch

@75-85%

10-10-10
No belt, no bouncing, dead stop each rep

For Time:
50, 40, 30, 20, 10
Air Squats
Sit-ups

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo jump
8 cleans
6 jing jang
4 squats
2 db snatch

Metcon/*Metcon-comp(20)
40 db snatch 45/30
400m run
40 step ups/*box jumps 24/20
400m run
40 cleans 95/65-*115/80
400m run
40 wallballs 16/12-*20/14
400m run

12 mins to work on
hi hang + hang squat snatch complex. Keep weight light. Form first.

Finisher
2 min hamstring stretch
30 w raise
30 cuff iso
100 slow bikes

AMRAP 30

2 Wall climb
10 V-Ups + Knee Hugs
8 Shuttle Run (10m)
5 Burpees
10 KB/DB Overhead Walking Lunges left arm 24/16 kg
10 Goblet Squat 24/16 kg
10 KB/DB Overhead Walking Lunges right arm 24/16 kg
5 Body Blasters (Burpee > Pull-Up > Knees-to-Elbows)

SEVEN DEADLY SINS:
10 CHEST TO BAR PULL UPS
20 TOES TO BAR
30 DEADLIFT (85/60)
100 DU
30 BOX JUMPS
20 BURPEES
10 CLEANS (85/60)