For time:
50-40-30-20-10cal Row
15cal Standing Assault bike after every set of rowing.
Rest 2min after AB

• Butterfly/ kipping pull up
• Pistol squat progression

0-15 mins build upto a heavy 3 rep front squat

19-28 mins 9 min amrap
3 Thrusters@50-60%
6 Burpees
9 pull ups

30-35 mins HSW practice

36-40 mins tabata core or mobility

"Fight Club"

3 Rounds for Total Reps:

1:00 – Thrusters 40/30

1:00 – Power Cleans

1:00 – Box Jump Overs

1:00 – Pull-Ups

1:00 – Assault Bike Calories

Rest 1:00 between rounds.

Summer opening team wod

50 cal bike
50 hang power snatch 45/35
75cal row
75 stoh 45/35
100 cal bike
100 Walking lunges 45/35kgbar
75 cal row
75 hang power clean 45/35kg
50 cal bike
50 floor presses

3 rounds for time of

Row 1,000 meters
30 jumping pull-ups
30 jumping ring dips

Then, practice SLIPS for 20 minutes.

Thruster 5 RM

”Elizabeth”
21-15-9 reps for time
Squat cleans
Ring dips

Deadlift x 3 reps
* Set 1 - 50% of possible 3-RM x 5 reps 135#
* Set 2 - 75% of possible 3-RM x 3 reps 195#
* Set 3 - 85% of possible 3-RM x 2 reps 220#
* Set 4 - 90-95% of possible 3-RM x 1 rep 250#
* Set 5 - Test 3-RM 260#