30 Thursters (52, 34kg)
30 Pull-ups
30 Power Cleans (52, 34kg)
30 Burpees
30 Jerks (52, 34kg)
30 Box Jumps (60,50cm)

E90S for 15min
Power clean & jerk x3@light weight
+
Front squats 3x3 @ moderate weight
Between Every set Max set strict pull ups

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pound

Scaled everything to 75 lbs, subbed 75 lb good mornings for back extensions.

Bench
5-5-3
95, 135, 155
5-5-5
170, 195, 220

12min AMRAP
6 Front lunges 95#
9 box jump 30"
12 wall ball 20#

For Time: 30 slam balls 5 box jumps 25 slam balls 10 box jumps 20 slam balls 15 box jumps 15 slam balls 20 box jumps 10 slam balls 25 box jumps 5 slam balls 30 box jumps
Scaled for neck:
70# sand bag ground to shoulder
30" box jumps
20:30

4 RFT
400m run
5 wall walks
50 DU

@ 15:11

12 min amrap

Partner workout - YGIG

• 6 Deadlifts 100kg
• 12 Bar facing burpees
• 6 Deadlifts 100kg
• 12 Bar facing burpees
• 1 Muscle up and spin around the bar (each athlete)
• 6 Hang snatches 20kg kettlebell
• 12 Hand release pushups
• 6 Hang snatches 20kg kettlebell
• 12 Hand release pushups
• 1 Muscle up and spin around the bar (each athlete)

Score is total reps performed in total

Front Squat: 20 minutes to establish 1RM

-Then-

3RFT
30 KB Snatches @ 245 kg.
20 Wall Ball Shots @ 20 lbs.

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
6x20m Pole Vault Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, skipsx2)
Pole Vault Takeoffs (4-step, 6-step, 8-step - no bend)
Lots of Shovelling & Digging
Gymnastics (Handstand Holds, 5 BW Muscle-ups + 3x2 Weighted Muscle-ups 5kg)
Static Stretching (Cooldown)

Strength
5-4-3-3-2-2
Back Squats- 75lbs
Front Squats- 65 lbs

WOD
"Barbara" 3 rounds
20 Pull Ups
30 Push Ups
40 Sit ups
50 air squats