Basic Endurance 50 minutes of :

40/35 Calories Any Machine
50m One Arm Carry ( each arm ) DB/KB
15 Toes to Post
0:30 + 0:30 Side Plank
40/35 Calories Any Machine
3 BMU / 5 CTB / 7 Kipping Pull-Ups / 10 Strict Pull-Ups
7 + 7 Pistols
10m Handstand Walk

Back squat

4x12

E3MOM / 2-3 RIR

For time :

1000/950m Bike
20 Front Squat 60/42,5kg
12 Burpee Box Jumps 24"/20"

6 x Every 2:00 on, 2 min off
15 burpees over the rower
Max-cal row

Regionals 2018, Event 4

For time:
2 rounds of:
10 snatch, 80/57,5kg.
12 bar facing burpee
Then, 2 rounds of:
10 snatch, 52,5/35kg.
12 bar facing burpee

Time cap: 9 minutes

Scale if needed. RPE 4-5

Pick a loading you can do the first 10 snatches under a minute.

E90s x 9

3 hang power clean + 1 jerk

Every 2:00 x 5:
30m Hill Sprint

5 rounds for time:

22 KBS 32/24kg
22 Box jumps 24/20”
400m run
22 Burpees
22 Wallball shots 20/14lbs

Timecap: 45 minutes

Complete following with quality, alternating movements:

Try to add more weight from last week if possible

4rds

8 Single arm DB/KB row V1
8 reps Double DB/KB press V1
8 reps bicep curl with barbell V1

-rest 1 min between

AMRAP 15
50 Double-Unders
25 Weighted Sit-Ups @9/6kg