3 RFT
30/24 cal row or 24/18 cal bike
20 bar facing burpees
10 Ground to overhead *

*increasing weight each round
1st: 105/75
2nd: 125/85
3rd: 155/105

16:00 time cap

Assesory work
3 rounds for quality
20 TTB or leg lifts
1:00 plank

3:00 easy bike, row or run

Barbell warm up
-deadlift
-hang clean
- front squat
- Strict press
- push press
- backsquat

Power clean complex
Every 1:30 x 6
1 high hang clean
1 low hang clean
1 power clean
1 jerk

*building in weight each round for quality starting around 55% 1 RM hang clean

E2M for 16min(4 rounds)
1: Shoulder press x5
2: SA DB rows x8-12
+
10-1
KB swing
Burpees

WOD
5rds for quality
8-15x push up
8-12x OH/goblet squat
max hollow hold

rest as needed between
movements

KBS
SITUP
WALLBALL

Choose rep scheme & stick to it for 7rnds

For time with an empty barbell:
25 backsquat
25 front squat
25 overhead squat
400m run
25 shoulderpress
25 push presses
25 push jerks
400m run
50 hang cleans
400m run
50 snatches
400m run

2 Minutes

• 25 burpees
• Max Cals

Rest 1 minute

2 Minutes

• 20 burpees
• Max Cals

Rest 1 minute

2 Minutes

• 15 burpees
• Max Cals

Rest 1 minute

2 Minutes

• 10 burpees
• Max Cals

Rest 1 minute

2 Minutes

• 5 burpees
• Max Cals

Rest 1 minute

SCORE IS TOTAL CALS

Put details on erg/reps etc. in notes

5 rounds
1:00 wall ball da 12kg target 2.5m
1:00 single arm dumbell snatch 24kg
1:00 Cal bike erg
1:00 rest

TTB practice, then

4 rounds, go every 3 min
8 toes-to-rings
8 ring dips
10 steps oh walking lunge (2x kb/db)
20s hs hold

For time:

40 Deadlift (bodyweight)
20 burpee over bar
40 Front squat (50% bodyweight)
15 burpee over bar
40 Power clean (50% bodyweight)
10 burpee over bar
40 STOH (50% bodyweight)
5 burpee over bar
40 OHS (empty bar)

Time cap 40min.