12 cal assault bike
6 bar muscle ups
9 hspu

Annie + 10 pull ups each round

For time:
30 jumping squat buy in...
30-20-10
DB Front Squat
DB Walking Lunge
DB Strict Press

*30lb DB
*Every time the DB hits the ground, 4 burpees

135 min
WU for 15 min
Skill: MU practice for 45 min
Progressions
MU 6 x 1 reps

1.SPP (Skill)

A. Not done

B. Alternate
B1. Handstand push up – (2 to 3) x (5 to 20), rest as needed before B2
3 x 10
B2. GHD sit up – (2 to 3) x (15 to 25), rest as needed before B1
3 x 20

C. 7 minute EMOM
100m run
1 rope climb > legless, with legs down
2 x up
5 x halfway up

2.Conditioning

A. 6 intervals of 2 minutes ON : 1 minute OFF, alternating between A1 and A2

A1. AMRAP
10 deadlifts @ 85/57.5kg (185/125lbs)
20 wall balls @ 9/6kg (20/14lbs)

Results: 1 + 6 wall ball, 1 + 5 wall ball, 1 + 3 wall ball

A2. AMRAP
20 push ups > 10
10 KB front rack walking lunges @ 2 x 24/16kg (53/35lbs)
5 power cleans @ 85/57.5kg (185/125lbs) > 45 kg
Max rep shuttle runs (10m) in the remaining time

Results: 6, 6, 6 shuttle runs

174/185

3.Cool down
A. 5 minutes on AB/row or similar, HR < 140

3 rounds for time:
- 400 meter run
- 21 Kettle Bell Swings Rx 53/35#
- 12 pull ups

Snatch Progression: 10 minute time limit
30 reps @ 75lbs
30 reps @ 135lbs
30 reps @ 165lbs
AMRAP @ 210lbs

Score: 33 Reps, 30 @ 75; 3 @ 135

135 = PR!!!

20 american swings 24kg
30 cal ski erg
40 DUs

5 rounds for time steady pace

WARM UP
800 meter run
15 Burpees

Inch Worm Stretch
Shoulder Mobility - Bar
Calf/Soleus Stretch

INSTRUCTION
Air Squat - Feet slightly wider than shoulder width apart, snowboard stance for me.
Squat so that quads are below paralell(look up thru your arms for balance), and drive
up from the heels the the full stand strong position.

Pushup - Arms planted close to the torso at the chest line. Feet shoulder width apart.
Chest must touch the floor on each rep, keeping center line engaged, and back straight.

Situp - Sit in the diamond position with feet together, and lower back pad behind.
Lower yourself until your shoulders touch the floor behind you, then drive forward
using the hips and momentum from your arms the full range of motion ending with
your hands touching the floor beyond your feet.

WORKOUT 20 seconds as many as possible, 10 seconds rest, repeat 6 sets

Air Squat Interval

1 - 15 # 4 - 7

2 - 12 # 5 - 8

3 - 10 # 6 - 7

Pushup Interval

1 - 12 # 4 - 4

2 - 8 # 5 - 3

3 - 6 # 6 - 3

Situp Interval

1 - 10 # 4 - 7

2 - 9 # 5 - 6

3 - 8 # 6 - 6

COOLDOWN
Groiner stretch
Cobra stretch
Take a knee quad stretch
Shoulder Mobility - Bar

80 min

1.Weightlifting
A. Find daily max in:
Hang power clean + power clean + front squat

2.Conditioning
A. For time:
100 bar over burpee
EMOM 5 OHS @ 50 kg, including 00.00 > 25 kg
Time cap 10 min
Result: 9.56

B. At 15.00, 5 min AMRAP of:
"Machoman"
3 power clean
3 front squat
3 STOH
Rx weight 65 kg > scaled to 35 kg
Result: 6 rounds + 3 reps

3.Rehab
A. 2 rounds:
- Single leg KB deadlift 12/side x 16 kg
- Gmed. w/band x 20
- Hamstring machine 10 x 7.5 kg
- Monster walk x 20
- GHD hip extension x 15

4.5 min AB

10x2 3-stop snatch pull + snatch

115/125//135/140/145(f)/145(1)/145(1)/135/135/135