”Free Fall”
AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Alternating Dumbbell Snatches (50/35)
20 Wallballs (20/14)

Deadlift
Build to 7RM

Strict Pull-Ups
Max Unbroken Set

Box Front Squat
On the Minute x 10 – 1 Repetitions
Building to a Heavy

Shoulder press with belt 5x5

90% of last 10RM

• For Time:
Sit Ups 60 reps
Toes to Bar 50 reps
GHD Sit Ups 40 reps
Pull Ups 30 reps
Strict Pull Ups 20 reps
Bar Muscle Ups 10 reps
19 Min Timecap

• (1+1)-…-(1+1) of:
BB Squat Clean (3’’ pause) + Hang Squat Clean
1RM
Pause above the knees.

Back squat with belt 5x5

“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk