A: seated box jump 8x3
B: Deadlift 5x5
C1: Strict chin ups 3xMax
C2: Banded Nordic hamstring curls 3set
D: 10min emom
Odd: 30rkb swings
Even: rest

3 rounds
10/8 cal bike or row
5 inchworms
10 passthroughs

Barbell warm up with empty barbell
5 snatch grip deadlifts
5 hang power snatch
5 OHS
5 power snatch

Power Snatch
Every 1:30 x 8
1 power snatch
1 hang power snatch
1 OHS
*increase weight for quality
* barbell does not touch ground between the power snatch and hang power snatch

50 cal row
50 wall ball
40 cal row
40 pull up
30 cal row
30 t2b
20 cal row
20 ring dip
10 cal row
10 push up

TC: 20min

Max hold

10, 8, 6, 4, 2, 4, 6, 8, 10 reps of Shoulder press

Complete as many rounds as possible in 10 minutes of

• 5 power snatches
• 5 box jumps

♀ 105-lb. snatch, 30-in. box
♂ 155-lb. snatch, 36-in. box

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(15)
WRK for 15:00 mins
50 body builders
50 sit ups
50 db s/a hang to overhead
400m run

Finisher
1:00 plank
1:00 quad stretch

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(20)
WRK 8:00 Rest 4:00 WRK 8:00
24 hvy jump rope/jump rope/du's
12 reverse lunge w/curl or dumbbell step ups
6 overhead tricep extensions
3 renegade row(push up +row left +row right)

Finisher
100 flutter kicks
1:00 samson stretch

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(12)
Complete as many rounds as possible in 12:00 mins
12 squats
8 v-ups
4 shuttle drops (5 yard suicide plus body builder)

Finisher
50 knee tap crunch
1:00 pigeon stretch

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

RECVR(45)
walk, run, bike, jog, do something active pre or post 🦃.

Finisher
50 round the world
1:00 butter fly stretch