5 rounds for time:

18 cal standing bike @damper 10
5 muscle ups unbroken
6 power cleans @80kg

Amrap 10
Ladder +1
1 push press 42.5kg
1 burpee box jump 60cm

Warm Up
2 rounds
30 Secs each
Knee Hug alternating
Grab foot behind alternating
Grab shin pull up (glutes/hips)
Leg swings
Reverse lunge twist toward knee
Arm Circles/Butterflies
200m jog

Workout
Run 2 miles Fast Pace

Cool Down
Walk 400 meters

Core Work
5-8 sets
Plank hold
45secs on 15secs off

Amrap 15’
5-5 x Clean&Press
8 x Goblet Squat
11 x Sit-up

Rest 5’

Amrap 15’
5-5 x Snatch
8-8 x OH Reverse Lunge
15 x V-Up

Afterparty
Amrap 3’
Plank

Front squat 8x5/ ran
Up to heavy!

3 rounds of
10 x Dead Swing
5-5 x Press
20 x XV-up

3 rounds of
1 min Plank
15 x Russian Swing

Wod
6 rounds of
Amrap 3’
3-3 x Snatch
6 x Push-Up
9 x Air Squat
Rest 2’

TGU 3-3-3-3
+
5rft:
10 Alternating DB c&j
10 TTB
250/200m row

Basic Condition

Row 40 min
Bike 40 min

*every 10 min. 3 - 5 RMU

A: Power snatch+ drop snatch+ squat snatch
B:Squat clean doubles
C: Pause Split jerk doubles from rack

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!