Odd: 15 Wallball
Even: M:20/W:15 cal Row

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds

B.
In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:
3 Dumbbell Man-Makers
6 Box Jump Overs

150 Double Unders
30 Step Up Ktb (24/16)
100 Double Unders
20 Step Up Ktb (24/16)
50 Double Unders
10 Step Up Ktb (24/16)

Time Cap 15'

EMOM x20:
Odd: 8 Front lunges (4+4)
Even: 5 Power cean

BS: 3x10

20 min AMRAP:
* 2 muscle-ups
* 4 handstand push-ups
* 8 kettlebell swings 32 kg

Snatch pull: 5x3 (110%)

Superset

3 sets of:

3 Strict Presses @ 70% of 1RM Strict Press

and

Max Effort Pull-Ups [targeting 8-12]

(L1- banded; L2- kipping; L3- strict)

 

Running Drills

 

MetCon:

10 min EMOM:

100 m Sprints

Score: Weight / Total Pull-Ups / Slowest Time

Work up to a heavy sets
Clean + hang clean (below knees) + Split Jerk

AMRAP 30min

10 HSPU
10 Bar Over Burpees
10 Thrusters 42,5/30kg
10 Pull Ups
10 Knee Hugs 20/10kg
10 Jumping Squats
10 Knee Hugs
10 Power Snatch