Back squat movement of 5 reps, 3 reps, 1 rep at increasing percentages of 1RM

AMRAP 9
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)

For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. MB
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. MB
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

A) 2 ROUNDS
RUN 400M
25 KBS WITH LIGHT KB

B) 5 SETS OF 5
2 SEC PAUSE OVERHEAD SQUAT
KEEP IT LIGHT, WORK ON BOTTOM POSITION

C) MIN 1 MAX KB SQUAT SNATCH 45#
MIN 2 MAX BURPEE BOX JUMP
MIN 3 MAX DEADLIFT 135
MIN 4 REST
REPEAT THIS 4 TIMES ADDING 20# TO DEADLIFT EACH ROUND

A) 2 RFT
20 CAL ROW
20 SITUPS
20 LUNGES

B) DEADLIFT
50%X10 REPS
60%X8REPS
70%X6 REPS
80%X4 REPS

C) 21-15-9-9-15-21
PULLUPS
BOX JUMPS

A) RUN 400m
30 DUs
21 Burpees

B) 50% 2 squat cleans & 1 jerk
60%
70%
80%
90%

C) 7 RFT
14 KBS 2POOD
21 WALLBALLS
15 MINUTE CAP

For time

• 42 KB Swings
• 42 Seconds plank
• 30 KB Swings
• 30 Seconds plank
• 18 KB Swings
• 18 Seconds plank
• 21 Pushups
• 21 Air squats
• 15 Pushups
• 15 Air squats
• 9 Pushups
• 9 Air squats

When in the plank - if you break up the plank, the pause does not count as planking time

21/15/9

• Thrusters 2x24kg kettlebells
• Strict pullups

TIMES TO BEAT
Beginner athlete: 16min 44sec
Average athlete: 13min 57sec
Advanced athlete: 11min 9sec
Elite athlete: 8min 22sec
Regional athlete: 7min 15sec

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Power(15)
bench/strict 5x1
pause squat 4x1 w/3 sec pause
deadlift 5x1

Metcon/Metcon-comp(15)
3rds
300m fast run 100m walk
200m sprint 100m jog 100m sprint rest 3 mins between rds. No rest between runs.
Record time for each round

*sub row instead if you prefer

Finisher
stretch and roll hotspots
30 leg ext to hip raise

Dowel Shoulder and Chest sequence
Scap push-ups
Ext Crab Reach
Foam Roll Hamstrings / Low Back
Dynamic kicks/leg swings
Standing hip hinges - neutral spine

SOD: Doorway chest stretch / Band assist hamstring stretch
10