A,
Front Foot Elevated Split Squat 10-10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.
5x 5 L/5 R

Bulgarian.

B,
2 rounds for time of:
20 Clean & Jerks, 70/47kg
40 Bar Facing Burpees

Compare to 11-10-20.

Goal: Sub 12 min

C,
Contralateral Dumbbell Press 20-20-20, using heaviest weight per set
Landmine Deadlift 20-20-20, using heaviest weight per set

Contralateral Dumbbell Press- 3x 10 reps/side; light to moderate
Landmine Deadlift- 3x 10 reps/side; light

50 cal echo (4)
50 t2b (2)
20 box over burpee (4)
50 cal echo (4)
50 wallball (2)
20 box over burpee (4)
50 cal echo (4)
50 sandbag squat (2)
20 box over burpee (4)

Hang power snatch 3-3-3-3-3-3-3

AMRAP10:
10 db alternating snatch
30m dual db OH-walk
30sec wall sit
10cal bike erg

Warm-Up:

50-100m Swim

Main Swim:

4 x 300m

Rest 4:00 Between

Cool Down

50-100m

EMOM10
A. 10-12 K2E
B. 5+5 hang kb snatch, 20-24kg

-low hang snatch pull+ low hang muscle snatch+
low hang power snatch+ low hang squat snatch

*no feet. Build by feel.

3 synchro wall walk
6 pull up
12 s.a. db snatch
24 DU
12 s.a. db snatch
6 pull up
3 synchro wall walk

Partner A completes full round, then partner B completes full round.
Wall walks need to be done in synchro so that last wall walks of partner A are first wall walks of partner B and so on.

Every 6 minutes for 5 rounds complete

• 20 pull-ups
• 30 push-ups
• 40 sit-ups
• 50 squats
• 5 back squats

♀ 155 lb ♂ 225 lb

10 Rounds for Time:

20/16 Calories Row*
15 Push Ups

• Must be completed under 1 minute

• Every seconds Over adds 1 Push Ups

• Girls will need average 960 cal per hour and guys will need to average 1200 cals per hour.

CAP 25