In 9 minutes complete one round for time (timer starting from 0:00):
25m Front Rack Dumbbell Walking Lunges
50 DB Alternating Dumbbell Power Snatch
25m Front Rack Dumbbell Walking Lunges
50 Hanging Knee Raises

M35+, M40+, M45+: DB Lunges 2x17,5kg, DB Snatch 1x17,5g
N35+, N40+, N45+: DB Lunges 2x12,5kg, DB Snatch 1x12,5kg
M50+, M55+, M60+: DB Lunges 2x15kg, DB Snatch 1x 15kg N50+,
N55+, N60+: DB Lunges 2x10kg, DB Snatch 1x10kg

1000m Row

Then 3 rounds
20 Banded Pull Apart
5 Strict Pull Ups
6 Arnold Press
5 Burpees

30 - 20 - 10

Back squat @body weight
Bench press @body weight
Strict pull-ups

5 rounds for time of

• 20 GHD sit-ups
• 400-m run

6 rounds for time

10 hspu
10m hsw
10 Alt DB snatch @22,5kg
3 BMU
5 cluster @40kg
1 rope climb

For time
15-12-9
Devil Thruster @2x22,5/15kg
21-15-9
V-sit up
63-45-27
Double under

Timecap 15 mins

EMOM 8
Thruster double from floor
- add weight every second set
- start around 70% effort

Basic Condition 80 minutes

Row 2k

30 double unders
7 + 7 DB Shoulder Press
5 Tall Clean, light

Ski 2k

8 + 6 CTB
14 Box Step Overs 2 x 22,5 / 2 x 15kg
8 + 8 Db Squat Snatch 22,5/15kg

Bike 4k

10 Strict Ring Dip
20 + 10 GHDSU

E2M for 16min
C&J x2 @moderate weight
+
3 rounds
In 2min:
250/200m Row
5 CTB
Amrap Thrusters @ light weight
2min rest between rounds

Warm Up - 2 Rounds of:

5 L/5 R World's Greatest Stretch
10 Scorpion Stretches
10 Step Down Box Jumps
5 Barbell Back Squats, 45/35 lbs / 20/15 kg
5 Barbell Front Squats
5 Barbell Overhead Squats

Workout Prep:

3 rounds for quality of:
3 Back Squats
3 Front Squats
3 Overhead Squats
5 Step Down Box Jumps

Each round build in weight to finish on your loading for the workout (rx = 135/95)

Conditioning - For time:
40 Back Squats, 135/95 lbs
40 Box Jumps, 24/20 in
30 Front Squats, 135/95 lbs
30 Box Jumps, 24/20 in
20 Overhead Squats, 135/95 lbs
20 Box Jumps, 24/20 in