3 rounds for max reps:
3 min AMRAP:
• 10 Thrusters 75/55#
• 10 Bar Facing Burpees
1 min:
• Rest
Score is total reps completed. Goal: 120 reps (40/40/40).

Every 90 sec for 12 min:
• 1 Clean Grip Pull
• 1 Cluster w/ 3 sec pause in bottom
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM clean and jerk.

Snatch
• 5 reps at 50% T1RM
• 3 reps at 60% T1RM
• 1 set at 70% T1RM
• AMRAP at 75% T1RM

Every 90 sec for 12 min:
• 1 Snatch Grip Pull
• 1 Snatch
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM snatch.

Core
3rnds

10+10 Deadbug

EMOM20:

1) 15/12 Bike erg
2) 12 Box step up

Midline capacity

3-4 Sets of max rep GHD sit-ups in a 0:45 window, go every 2:00-2:30

Intent. Accumulate quality repetitions on GHD sit-up to build capacity. If you’re confident in your GHD sit-ups, you can focus on faster cycle speed (see if you can get a rep or two more on each set than the previous one).

Movement options. GHD sit-up to parallel → V-ups

EMOM 12 or 15

1) Bar muscle-ups
2) Wall walks
3) Air bike @ very easy pace

Intent. Accumulate as many repetitions as you can on each movement. Use the easy air bike to improve your recovery ability.

Movement options.
Bar muscle-up → Jumping bar muscle-ups → Glide hip snap to the bar drill
Wall walk → Seal walk

Zone 1:
-Farmers Carry 200m
RT /Ski/AB/Row

Zone 2:
-Sled Push sprint 10m (15 seconds max)
-Heavy WB x 8
-Light WB x 8
-Goblet reverse Lunge x 8 (leg pair)
-Rest 30s

Zone 3:
-SB Lunges 100m
RT /Ski/AB/Row

Zone 4:
-BB Deadlifts x 5
-BB Clean and Press x 5
-BB Rows x 5
-Rest 30s

Zone 5:
-Run Sprint 1min (5-10%)
-Walk/Jog 1min (5-10%)

-1 round
-7min work/ 45s rest

6x4min On-4min Off
A) Bike 12/15cal
10 thurster 30/40 kg
B) Ski 12/15cal
10 TTB
C) Row 12/15cal
Kbs 16/24kg