Team of 3 ( i go you go)

12’ AMRAP
10 BBJO
10 T2B
10 Pull Ups
rest 1’

5’ to find 1 RM of Complex (athlete A,athlete B, athlete C)
1 Cluster + 2 Alt Step Lunges
rest 1’

12’ AMRAP
20 Wall Ball
20 pistol squat
20 Push Ups
rest 1'

Time Cap 6’
1200mt Run (i go you go)

On the 2:30 x 6 sets:

Set 1 : 5 Reps @ 65%
Set 2 : 3 Reps @ 68%
Set 3 : 1 Rep @ 70%
Set 4 : 5 Reps @ 68%
Set 5 : 3 Reps @ 70%
Set 6 : 1 Rep @ 73%

Total 90 min

2 sets of:
10 HSPU 1 abmat
10 T2B
10 burpee

Skillwork: HS/HSW practice for 10-15 min

A.
Complete as many rounds and reps as possible in 20 minutes of:
5 Muscle-Ups > 5 ring dips
10 Strict Handstand Push-Ups > L-seated DB press, 5 x 25 lbs DB + 5 x 8 kg KB
20 Kettlebell Swings (32/24 kg)
Result: 4 + 13
Avg/max HR 167/183

Rest exactly 5 minutes, and then…

B.
Complete as many rounds and reps as possible in 20 minutes of:
20 Chest-to-Bar Pull-Ups > 10 strict pull ups, almost tore hand @ part 1
40 Calories of Rowing
80 Double-Unders
Result: 3 + 2
Avg/max HR 179/189

Total 105 min

2 set of:
10 wall ball
10 lunges
15 v-ups
15 backs

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Build over the course of the five sets to today’s heavy double.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 3-5% more than you used last Monday
> same load as last Thursday

D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Kettlebell Snatch Right Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Kettlebell Snatch Left Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Chest-to-Bar Pull-Ups
Result: 1 + 48
Avg/max HR 176/191

Total 105 min

3 sets of:
150 m run
5 HSPU 1 abmat
10 T2B

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
Build over the course of the 8 sets.

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

C.
Every minute, on the minute, for 10 minutes:
5 Deadlifts + 5 Bar-Facing Burpees > 65 kg
Avg/max HR 170/179
Choose a weight that you can move quickly and comfortably – nothing more than has been used in past weeks. Goal is to accumulate volume in a manner that does not wreck you.

D.
Three rounds for time of:
Run 800 Meters > row 800 m
100 Double-Unders
10 Thrusters (175/115 lbs) = 52.5 kg > 42.5 kg
Rest 3 minutes
Results: 7.53, 7.55, 8.11
Avg/max HR - , 170/183, 173/183

#Strength
1 @ RPE 7, 1 @ RPE 8, 1 @ RPE 9, 1 @ RPE 10 of:

• BB back squat

Focus: OHS, warm up to 80% of 1RM then:

12 Minute E2MOM – 2 Reps at 70%. Keep wgt same all rounds

Metcon - For Time:

10 T2B

15 OHS

20 C&Js

20 Bar Over Burpees

2 Minute Rest then Repeat

L3 115/75, L2 95/65, L1 75/45

AMRAP 12min
3-6-9-12... reps of
box jump over 24"/20"
burpees
ground to overhead @25/15

4 rounds for time of:
5 Pullups
200 m sprint
10 front squat 25/40
200 m sprint

QUALITY:
- 20 Hollow Rocks
- 20 V-ups.
- 40 sec. back extension hold (6/4 kgs).
- 40 Toes to bar.
- 60 Limpiaparabrisas.
- 60 Plank hold. 1 arm and 1 leg up.
- 70 Mountain climbers.
- 60 Plank hold, changing arm and leg up.
- 60 Circles with Medicine ball (6/4 kgs).
- 40 Lateral crunches (20 + 20).
- 40 sec L hold with medicine ball (6/4 kgs).
- 20 roll outs.
- 20 Hollow rocks.