EMOM32, 4 rounds

1. 10 GTOH with plate
2. 8 Box jump + air squat
3. 10 DB snatch alt.
4. 10 Wall ball
5. 5 Devils press
6. 14 Single arm KBS alt.
7. 30sec all out ergo
8. 30sec Push up top hold

With a partner:
103 Pullups
103 Thrusters
103 Bench presses
(share reps and movements as you wish)

For time
800m run
21 power snatch 50kg
800m run
21 clean and jerk
800m run
21 thrusters

"Jerry"

For time:

1 mile Run
2,000 meter Row
1 mile Run

*This workout is named after Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

For time

100 deadlifts, bodyweight
Every time you break do 20 cal row

Complete as many rounds as possible in 8 minutes of

• 10 body-weight back squats
• 10 strict chest-to-bar pull-ups

4x6
Rest 2-3min...

For time
42 pull up
21 power snatch 40kg
30 ctb
15 ohs
18 ring mu
9 squat snatch

Amrap 5
Buy in 150 du
Then
10 hspu
15 ohs 35kg
Rest 3'
Amrap 5
Buy in 100 du
Then
10 hspu
10 ohs 42.5kg
Rest 3'
Amrap 5
Buy in 50 di
Then
10 hspu
5 ohs 50kg

KILPA

For time:

3000/2000m Row
300 Double Unders
30 Shuttle Runs (10m each)
Same standards for all groups.

Timecap 20 minutes.

If athlete is hitting the timecap, score is 20:00+(reps completed before timecap)