For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
- Deadlift - 125% bodyweight
- Pistols (each leg).
- Chest to bar pull-ups.

tabata row
rest 2min
tabata sqaut
rest 2min
tabata deadlift 60kg/45kg

Pause front squats 6x3x60%
Pause at the bottom for 3s, get up as fast as possible

AMRAP 8 min:

Complete as many reps as
possible in 8 minutes of:

3 handstand push-ups
3 cleans (Rx: 85/57.5kg)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the
handstand push-up each round,
and 3 reps to the clean every 3
rounds.

A. AMRAP 3:
4 Burpees Box Jump Overs, 24/20
4 Double KB Thrusters, 2-pood/1.5-pood – hands must be below chin when squatting

Rest 3:00

B. AMRAP 3:
Row for Cals

Rest 5 minutes

C. AMRAP 3:
4 Burpees Box Jump Overs, 24/20
4 Double KB Thrusters, 2-pood/1.5-pood – hands must be below chin when squatting

Rest 3:00

D. AMRAP 3:
Row for Cals

Complete four rounds of as many reps as possible of strict pull-ups.

Rest as needed between sets. If you have done this workout before then try to get at least one more rep over your last total.

Post the total number of reps for all four rounds to the result and reps for each round to comments.

AMRAP 7 min:

9 x Power clean (Rx: 60/40kg)
12 x Pull ups
15 x Wallball

In front of a clock set for 10 minutes, every minute on the minute perform:

High-hang squat clean / hang squat clean / squat clean

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.

Complete as many rounds as possible in 15 minutes of:

• 30 GHD sit-ups
• 20 Turkish get-ups with a 50-lb. dumbbell
• 30 GHD sit-ups
• 40 single-arm overhead squats with a 50-lb. dumbbell