Start up
stretch 4 mins

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

3rds(8)
8 decline push ups
8 bent over row
10 v-ups

gym goat(5)

Power(15) choose one or two
floor press 5x1
box squat 4x3 climb
sumo deadlift 5x1

Metcon(15)
3rds
15 wallballs 20/14
15 hrpu
15 toe to bar/toe to pole

Metcon-comp(15)
3rds
16 pistols
16 s2oh 135/95
16 ghdsu

Finisher
60 sec v-sit
1 min hip opener
1 min chest opener

1. Plyometric
   A. Work up to a max distance Vertical Jump
   B. Work up to a max distance Broad Jump
   C. Work up to a effort 10m Sprint

2. Barbell Cycling
   EMOMx9
   Min 1: 3 Unbroken Power Snatch, 205/145
   Min 2: Rest
   Min 3: 5 Unbroken Power Snatches, 185/135
   Min 4: Rest
   Min 5: 7 Unbroken Power Snatches, 165/115
   Min 6: Rest
   Min 7: 9 Unbroken Power Snatches, 155/105
   Min 8: Rest
   Min 9: 11 Unbroken Power Snatches, 135/95

3. Strength/Skills
   EMOMx6:
   Odd: 5 Dead Lifts, 405/285
   Even: 75 Double Unders

for time:
8/5 muscle ups
10 HSPU
15 clean and jerk – 155#/105#
25 wall balls – 20#/14# to 10 ft
30 burpee jumping pull ups
35 row cals

Notes:
– testing
– record time

A. Back squat build to a 1rm
B. Wtd chin up build to a 1rm pronated
C. 1 amrap set CTB kipping pull-ups unbroken
+
3 rounds for time
Run 400m / Stairs
21 KBS 1.5pd
12 kipping pull ups

Notes:
– testing
– BS build to a true absolute max
– ponated grip no kip chin must be completely over the bar
– one set max reps for CTB chin ups
– record breaks in movements/split times per round/and total time

A. Power Snatch build to 80% of 1rm in 10mins
B. Power Snatch 80% of 1rm 1 rep every 30sec for 6mins
C. Split jerk from blocks 65-75% of 1rm 2-3×5; rest 90sec

8min 90% effort
Row 200m
15 ring dips
rest 5mins
8mins 90% effort
4 DB snatch R 30kg/45lbs
4 DB snatch L 30kg/45lbs
8 T2B
20 DU
Notes:
– focus on positioning for PS and as you get deeper into reps be aware of any changes
– SJ start at 65% small builds as you go stay within the range
– focus on breathing and kipping the dip

3 rounds
5+5 pistol squats
6 natural leg extensions
10 box jumps
1 MU

A. emom – Back Squat @ 20X1; 50-60% 1RM x 2-3 – 6mins

B. emom – 12 min
odd – 8-12 KBS russian 2/1.5pd
even – 6-8 kipping HSPU

for time:
50 m Sled Push @ heavy, but running!
Bear Crawl 50m
50 m Sled Push @ heavy, but running!
Bear Crawl 50m
50 m Sled Push @ heavy, but running!

Notes:
– focus on tempo and move quickly
– emom work focus on breathing during the movements and recovery btw sets
– work on coordinating the kip in the HSPU to do TnG HSPU
– 50m = Carpet to front door 3 x.

A.
Take 15 minutes to build to today’s heavy Clean & Jerk

B.
Every minute, on the minute, for 15 minutes (15 sets):
3 Ground to Overhead (135/95 lbs)
6 Burpees Over the Barbell

If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

C.
Every 2 minutes, for 10 minutes (5 sets):
100 Meter Farmer’s Carry (as heavy as possible)

7 rounds for time:

Ground to Overhead – 3 Reps
Plate Overhead Walking Lunges – 12 Reps (6 V 6 O)
Russian Twists weight – 24 Reps

3 intervals with 3-6mins of active rest.

Interval 1 – 10 mins:

3:00 at rate 20

3:00 at rate 22

2:00 at rate 24

2:00 at rate 26

6 mins of active rest

Interval 2 – 8 mins:

2:00 at rate 22

2:00 at rate 24

2:00 at rate 26

2:00 at rate 28

6 mins of active rest

Interval 3 – 8 mins:

3:00 at rate 24

3:00 at rate 26

1:00 at rate 28

1:00 at max speed with full length pulling