Total 105min
A.
Three sets, not for time, of:
Wall Climbs x 4 reps > 3 reps
Muscle-Ups x 4-8 unbroken reps > 2-3 reps with blue & yellow rubber band
Toes to Bar x 12 reps

B.
Take 20 minutes to build to a heavy Split Jerk.

C.
Three rounds for time of:
20/15 Strict Handstand Push-Ups > kipping
30 Pull-Ups

Results: 6.55, 7.32, 8.26 = 22.57
Avg/max HR 164/190

D.
Six sets for times of:
Row 250 Meters
100 Meter Farmer’s Carry > 35lb DBs
(you choose the weight, but make it heavy, and WALK, DON’T RUN)

Results: 55, 57, 58, 58, 55, 55, 1.52.4, 1.55.8, 1.56.6, 1.55.8, 1.53.1, 1.50.5
Total 20.33, avg/max HR 177/188

E. 1000m row

5 rounds of increasing weight of:
5 DB Deadlift (hang power clean up to rack position)
5 DB Push Press
5 DB Front Squats
10 L sit pullups

6th set do same but do butterfly pullups

Total 90min

BMU practice for 20min, 7 sets
A.
Three rounds for time of:
50 Double-Unders
12 Alternating Pistols
Results: 1.45, 1.38, 1.28, total 4.51.

B.
Eight sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.
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C.
Back Squat @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

Total 90min

1000m row, 5 squat clean, 5 HSPU, 5 pull ups, 5 burpee, 10 box jump

B.
Five sets for times of:
5 Squat Cleans (185/135 lbs) > 52.5kg, 85% 1 RM
10 Strict Handstand Push-Ups
15 Pull-Ups
20 Hand-Release Push-Ups
25 Box Jump-Overs (24″/20″)
Rest 3 minutes

Results: 10.05, 9.55, 9.16, 10.35, 11.59, total 64.10.
Avg/max HR 157/183, 163/187, 165/190, 166/186, 159/180, total 159/190.

C.
1000m row

Total 105min

BMU practice for 20min

B.
Take 15-20 minutes to build to today’s heavy Clean & Jerk.

C.
Bench Press @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.

D.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
Rest as needed between sets.

E.
1000m row

*Sequence ends on 5th set of BS.

1a) Back Squat (based on 1rm squat): 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75% – rest exactly 90 seconds

1b) 4X20 Strict HSPU (in UB sets of 3-5 reps AFAP) – rest exactly 90 seconds

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1

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20 kbs
15 wall ball
10 pull-up
Rest 2 min
30 kbs
25 wall ball
15 pull-up
Rest 2 min
50 kbs
35 wall ball
20 pull-up

EMOM 15 min:

Bear complex

Power clean + front squat / squat clean
S2OH
Back squat
S2OH

(60/70%/cj 1rm)