Find max:
1 power clean + 1 hang squat clean + 1 split jerk

Do additional three sets with 80-90% of days max.

In teams of 2, you and your partner will move through five stations trying to score as many reps as possible in the following movements:

60s of KB swings
60s rest
60s of Push ups
60s rest
60s of Box jump overs
60s rest
60s of Burpees
60s rest
60s of Anchored sit ups
60s rest

One partner works for the entire 60s and then rests while partner works for 60s. Each partner will cycle through until they complete each station 3 times.

#Strength

8 x 3 @ zone 1 (L) of:

• BB Klokov press

Based on Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

#Strength

8 x 3 @ zone 1 (L) of:

• BB standing strict press

Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

Start up
stretch 4 mins

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

3rds
6 decline push ups
6 bent over row
8 v-ups

gym goat(5)

Power(15) choose one or two
bench 4x2
front squat 3x5
deadlift 5x1

Metcon(13)
400m run
25 squats
25 hrpu
20 squats
20 hrpu
15 squats
15 hrpu
10 squats
10 hrpu
5 squats
5 hrpu
400m run

Metcon-comp(10)
2x800m repeat. Rest=work.
then
25-15-10(10)
wallball 20/14
pull ups
cal airdyne

Finisher
60 rtw
30 t raise
2 min couch per

For time (Cap: 20 min).
—1 round of:
100 double-unders.
50 squats.
25 Push press (42'5/25 kgs).
—Then, 2 rounds of:
60 double-unders
30 squats
15 Push press (42'5/25 kgs).
—Then, 3 rounds of:
40 double-unders
20 squats
10 Push press (42'5/25 kgs).

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