20 Double-Unders
20 KB Swings
20 Backward Skips
Run 200m
AMRAP in 20 Minutes

120 min

Skillwork: 5 min of HS/HSW practice

3 x: 5 T2B + 5 pull up, 5 OHS, 5 back squat, sprint
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%

B.
Three sets of:
Tall Jerks x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 3-4 reps > 3
25 35 40 42.5 45 47.5

C.
Complete as many rounds and reps as possible in 4 minutes of:
4 Hang Squat Cleans (205/135 lbs)
4 Muscle-Ups
Rest 4 minutes, and then… > not done, instead:
Weighted pull up
4x7.5 3x10 3x10 2x10

Complete as many rounds and reps as possible in 4 minutes of:
8 Ground to Overhead (155/105 lbs) 47.5 > 37.5
8 Chest-to-Bar Pull-Ups
Result: 1+8 = 24 reps

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011 > takareisikone
7,5 kg
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111 > not done
Rest as needed

WORK FOR 15' on your weakness

Dumbbell Snatch 3 + 3 RM
5 x (3 + 3 ) x Every 3:00

4RFT:
5 Devils Press
20 Squats
7 Hang Snatch
25 Deadlift
12 Push Jerk
2 x 22,5 / 2 x 15kg
TC 20 min.

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 single unders
10 hollow rocks
5 sit ups

Metcon/*Rx(15)
"Annie"
50-40-30-20-10
double unders
sit ups

accessory(8)
3x6
hip extension
bent over row

Finisher
50 dbl crunch
2 min hip opener
1 min s/a para stretch

AMRAP 12

30 DU
5 Power Snatch 50/35kg
5 HSPU
2 DU
2 Rope Climb

100 DU
75 KB Swings @ 24kg
50 Front Squats @ 60kg
25 Toes to Bar

Couplet of the two stations for a bunch of rounds to go heavish:
Perform the following sequence, unbroken: 3 DL, 4 HPC, 5 Thrusters
Follow with Ab Wheel roll outs in all three directions for 3-5 reps each side.

warm up 10 mins/ junkyard dog
mob 10 mins

20 min amrap of:
-5 hang clean 95#
-5 push press 95#
-5 back/ front squat 95#
-10 burpees
5 rounds plus 5 hang cleans

c/o 200 flutter kicks 5 min limit 1 burpee for every flutter not done-(40 burpees)