1. 90s. L-sit
2. Weighted back extension: 3x8-12
3. Ghd sit up: 3x15-30

Front squat up to a heavy triple

Power snatch doubles x4sets then increase weight
EMOM

21/15/9 135lb cleans and ring dips. 7:10

1. Clean & Jerk
   60%/3+1
   65%/3+1
   70%/3+1
   75%/3+1
   (80%/3+1)2

2. Clean Pull
   (95%/3)4

3. Front Squat
   70%/5
   (75%/5)3

4. Conditioning
   "Full Circle"
   1500m Row
   100 DU
   50 Calorie Bike
   100 DU
   1500m Row

5. Stamina Conditioning
   EMOMx10:
   7 TTB + 7 OHS (95/65#)

1. Conditioning
   "Wise Men"
   AMRAP 3:
   Macho Man (155/105#)
   Rest 3:00
   AMRAP 3:
   Macho Man (185/135#)
   Rest 3:00
   AMRAP 3:
   Macho Man (205/145#)
   *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

2. Gymnastics Conditioning
   Choose one of the following:
   A. 3 sets of 18 unbroken Strict HSPU
   B. 4 sets of 15 unbroken Strict HSPU
   C. 5 sets of 12 unbroken Strict HSPU
   D. 6 sets of 9 unbroken Strict HSPU
   Rest as needed between sets

3. Conditioning
   9 Rounds:
   1:40 on, :20 off
   Rest 2:00 after Round 5
   Record meters for each round.
   *This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.

5 rounds for time

• 400m run
• 8 Deadlifts 80kg
• 4 Front squats 80kg

TIMES TO BEAT
Beginner athlete: 18min 37sec
Average athlete: 15min 31sec
Advanced athlete: 12min 25sec
Elite athlete: 9min 18sec
Regional athlete: 8min 4sec

1) Bench Press:

3 sets of 5 @ 70% + Additional Load

3 sets of 3 @ 80% + Additional Load

3 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

2) Deadlift:

2 sets of 5 @ 70% + Additional Load

2 sets of 3 @ 80% + Additional Load

2 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

3) 20 minute AMRAP:

50 Wall Balls 20/14

40 Toes-to-bar

30 DU

20 Alternating Single Arm KB Squat Snatch 24

10 Burpee Bar Muscle-ups

Snatches are 10/side.

4) Log Strict Press: 5 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

5) Push-ups: 100 for time

Keep track of time and sets to complete.

6) L-Sit: Accumulate 3 minutes

Keep track of time and attempts to complete.

1. Front Squat

• 8x3@70%

2. Snatch

• 60% 3
• 65% 3
• 70% 3
• 75% 3×3

3. Conditioning

AMRAP 5 Mins

• 3 Squat Snatch (60kg)
• 3 Muscle up

Rest 5 Mins

AMRAP 5 Mins

• 5 Thrusters (60kg)
• 5 Pull Ups

Rest 5 Mins

AMRAP 5 Mins

• 7 Power Cleans (60kg)
• 7 Burpees

Rest 5 Mins

AMRAP 5 Mins

• 9 Deadlift (100kg)
• 9 Push Ups

7 minute AMRAP
10 push ups
20 lunges
30 double unders

2 mins rest

7 minute AMRAP
5 burpee box jumps
10 DB push press
15 sit ups

2 min rest

7 minute AMRAP
15 air squats
10 KB swings
5 pull ups