For Time

• Every 3 minutes for 4 sets 5 back squats

• Rest from 1200-1700

• 5 rounds, each for watts

  • Max watts row or bike (cap at 20 seconds)
  • 12 Russian kettlebell swings
  • 6 wall-ball shots
  • Rest 130 between sets.

2 rounds for time:
10 Dumbbell Deadlifts (2x50/35 lb)
10 Dumbbell Deadlift High-Pulls (2x50/35 lb)
10 Dumbbell Hang High-Pulls (2x50/35 lb)
10 Dumbbell Power Cleans (2x50/35 lb)
10 Dumbbell Hang Squat Cleans (2x50/35 lb)
10 Dumbbell Push Presses (2x50/35 lb)
10 Dumbbell Front Squats (2x50/35 lb)
10 Dumbbell Thrusters (2x50/35 lb)
10 Dumbbell Snatches (2x50/35 lb)
10 Dumbbell Farmer's Lunges (2x50/35 lb)
10 Bent Over Rows (2x50/35 lb)
10 Dumbbell Hammer Curls (2x50/35 lb)
10 Man Makers (2x50/35 lb)

For quality:
In 8 minutes build heavy 1+1 heavy turkish get up.

2 Rounds
5 Inchworms
8 Scapular push-ups
5 Scapular pull-ups
3-5 Pike compression slides
+
2 Rounds
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
8 V-ups
+
3:00 Row / 3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row / 1:00 BikeErg @ moderate hard
+
Build up to workout weight on power clean and push jerk
* prep the other movements between sets
+
Once through @ workout pace
5 Power cleans @ workout weight
5 Bar-facing burpees
5 Chest-to-bar pull-ups
5 Push jerks @ workout weight
5 Box jump overs, 24/20″
5 Toes-to-bars

EMOM 39:
1min Row
1min SkiErg
1min Assault Bike
1min Rest

Set a single number of calories and complete that amount of work each minute - every minute.
Set a target number of calories and complete that number of calories each minute through the entire workout (39 minutes not counting the last 1-minute rest). A common target for Rx-level athletes is 20 calories per minute for each station.

Score is the total number of calories completed (for example, if athlete does 20 calories per minute, they will complete 600 total calories for the entire workout).

Scaling:
Reduce the number of calories per minute to a number which will be challenging to hold each minute for the entire workout.

12 sets of Power Snatch:
Set 1: 3 @ 65%
Set 2: 2 @ 70%
Set 3: 1 @ 73%
Set 4: 3 @ 68%
Set 5: 2 @ 72%
Set 6: 1 @ 75%
Set 7: 3 @ 70%
Set 8: 2 @ 75%
Set 9: 1 @ 80%
Set 10: 1 @ 83%
Set 11: 1 @ 85%
Set 12: 1 @ 88%
- Rest 2-3min btw sets

EMOM 5
1 Snatch @88-93%

3 sets
1 pause snatch (3sec at knee) + 1 hang power snatch
@63-73%

12 - 9 - 6 reps of:
Burpee to jumping pullup
Full snatch, 30kg

1rm bench press