5 rounds for time of:

• 20 L pull-ups
• 16 ring dips

Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), mountain climbers, jax

3rds
8-12 db jerk
8-12 ring rows
10 hollow rocks

complex(10)pwr clean+hang clean+jerk-work up. Stop climbing when form goes.

Metcon
emom 12
even-2 cleans @80% of 1rm
odd-7 bar facing burpees

Metcon-comp
emom 12
even-3 cleans @ 80% of 1rm
odd- 5 toe to bar + 3 hspu

Finisher
2 min plank
30 temp tantrum
low back smash
lax shoulders

1. The Greg:
Burpees / thrusters 10,9,8..1

12 min cap
[1 min rest]

2. Animal house
|leo crawl (4/4 = 1) x3|
|crab reach x3/|
|stationary octopus walk (alternating shin box) x3/|
|inchworm x3|
|frog hop x (1/1 =1) x3|

12 minute AMRAP
[1 min rest]

3. Swing and row
40/400
30/300
20/200
10/100 then finish with 20 ab roll outs

12 minute cap
[1 min rest]

For time:

• 150 squats
• 75 hip extensions
• 120 squats
• 60 hip extensions
• 90 squats
• 45 hip extensions

Go heavy, but Mechanics first.
Try to be Consistent with the good Mechanics
Then Intensity.

Split Jerk (or regular Jerk)
5-5-5-5-5 (5-5-5)

25 sit up
25 single rope jump
25 sit up
25 walking lunge for both legs
25 sit up
25 burpees
25 sit up

A.
Six sets of:
3-Position Snatch
(high hang, mid-thigh, then from the floor)
Rest 2-3 minutes

Build over the course of the six sets.

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats (135/95 lbs)
7 Box Jumps (24″/20″)
7 Toes to Bar

A.
Five sets of:
Kettlebell Swings x 20 reps
Rest 30 seconds
Dumbbell Front Squats x 8-10 reps @ 20X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
Rest 30 seconds

B.
Two sets for times of:
Burpees x 15 reps
300 Meter Run
Rest 2 minutes

10 rounds, 1min ON, 30sec OFF

Work these as AMRAPS

A) 6+6 Single Arm KB Thruster + 8 Box over Jump
B) 6 C2B + 12 Push-Up, 16 Air Squat

On 3-2-1-GO! Do 1min of AMRAP A, then rest 30sec and start AMRAP B for one minute. Rest 30sec on continue A where you were. Keep a steady pace, this is not all out effort. Total time of workout is 30min. Go by feel.

Sawotta 2014 lajit

1 osio
3 rounds for time
30 double unders
15 burpee box jump
Time cap 8 min
Rest until clock hits 10:00 then:

2 osio
12 min to find hang clean 3rm (power or squat)
Start from 50/35 kg and add 5/2.5 kg per round
Rest 5 min, then

3 osio
7 min amrap
9 toes to bar
15 thrusters 40/30 kg
21 kb swing 24/16 kg