A,
"Barraza"
Complete as many rounds as possible in 18 mins of:
Run, 200 m
9 Deadlifts, 125/84kg
6 Burpee Bar Muscle-ups

Goal
4+ Rounds

B,
3 rounds for quality of:
15 Parallel GHD Sit-ups
Zercher Carry, pick load, 15m

Rest as needed between rounds.

A,
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Roughly 70-75% of 1 RM and try to increase weight 2,5-5kg from last week.

B,
Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Find a heavy single within 5 sets. Try increasing weight from last week.

C,
Teams of 3 - as many reps/distance as possible in 15 mins of:
max distance Sled Drag, pick load, 5 mins
max reps Turkish Get-up, 20/12kg 5 mins
max distance Sandbag Bear Hug Carry, pick load, 5 mins
Complete in teams of 3.

Each person starts at a differnet movement. Rotate through at the 5 min mark for max distance and reps as a team.

D,
Every 1 min for 4 mins do:
Split Squat Hold, pick load, 20 secs
Lateral Raise Hold, pick load, 15 secs
Chin Over Bar Hold, 10 secs
Rest 15 secs

Split Squat Hold- light to moderate
Lateral Raise Hold- plate; light to moderate

A,
5 rounds for time of:
30 Alternating Dumbbell Snatches, 22,5/15kg
20 Burpees
10 Toes-to-bars

Goal
Sub 18 mins

B,
3 rounds for quality of:
Pike Around-the-World, 20 secs
10 Wall Planks
Hollow Hold, 20 secs
Handstand Walk, 5m

A,
Tempo Back Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 secs down and up.

B,
9 rounds for time of:
1 Squat Clean, 85% 1RM
3 Rope Climbs
9 Bike Calories

Goal
Sub 16 min

C,
3 rounds for quality of:
Suitcase Carry, pick load, R 15m
10 R Paloff Press, pick load
Plank Hold, 45 secs
Suitcase Carry, pick load, L 15m
10 L Paloff Press, pick load

A,
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.
70-75% 1RM and try to increase weight 2,5-5kg from last week.

B,
Complete as many rounds as possible in 10 mins of:
10 Shoulder-to-Overheads, 52/35kg
Suitcase Walking Lunge, 22,5/15kg, R 15m
35 Double Unders
10 Hang Power Cleans,
Suitcase Walking Lunge,
35 Double Unders

Goal
4+ Rounds

C,
3 rounds for quality of:
10 Prone Snow Angels
15 Banded Face Pulls
5 L/5 R Side Plank + External Rotations
Rest 2 mins

A,
Tempo Bench Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 secs down and up

B,
Workout #1

8-6-4-2 reps, for time of:
Thruster, 61/43kg
Bar Muscle-up

Goal
Sub 8 mins

Workout #2

"1/2 Flight Simulator"
10-20-30-40-50-40-30-20-10 reps, for time of:
Unbroken Double Under

Each set must be performed unbroken before you can move on to the next.
Goal
Sub 7 mins

Workout #3

AMRAP 5 mins:
Complete as many rounds as possible in 5 mins of:
Kettlebell Farmers Carry, 32/24kg, 15m
2 Double Kettlebell Deadlifts,
Kettlebell Farmers Carry,
4 Double Kettlebell Deadlifts,
Kettlebell Farmers Carry,
6 Double Kettlebell Deadlifts,
...
Continue adding 2 Double Kettlebell Deadlift reps each round until time expires.

Workout #4

For time:
50 Burpee Pull-ups

Goal
Sub 8 mins

Workout #5

3 rounds for time of:
20 Kettlebell USA Swings, 32/24kg
20 Goblet Squats,

Athlete Instructions
Goal
Sub 8 mins

Workout #6

Tabata Echo Bike Calories

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Workout #7

3 rounds for time of:
20/17 Row Calories
15 AbMat Sit-ups
10 Dumbbell Push Press, 22,5/15kg

Goal
Sub 9 mins

5 rounds:
1min max reps box jump over
1min max meter sled push
1min max reps abmat sit ups
1min max reps slam ball
2min rest

Mixed intervals:

8 min amrap:
Max calorie bike

rest 4 minutes

8 min amrap:
150 m run
10 barbell SDLHP 30/25 kg
15 sit ups

rest 4 minutes

8 min amrap:
400/300 m row
10 box jumps
2 rope climbs

400m D-Ball Carry

Every 3:00 x 5:
300m Skillmill Run
- Each for time.
- During the rest walk backwards on skillmill