Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Metcon (Time)
Get as far as possible in 35 min...

3 Rounds:
42 Wall Balls 20/14
30 T2B
18 Deadlifts 225/155

4 Rounds:
50 Push-ups
2 Rope Climbs

5 Rounds:
20 Cal, Assault Bike
30 Russian KBS 70/53

*No rest in between sections. In teams of 2. Only 1 person works at a time.

Power jerk, E2MOM

a) OHS: 5x75#, 95#, 115# & 3x125#
b) Karen: 8:12
c) 7 min AMRAP:
7 burpees to 6" target
35 DU
5 rounds + 5 DU
d) MU work

5 sets of 10 OHS

15min AMRAP
10 Dumbbell Snatches (22.5kg)
20m walking lunges (9kg MB)
15 wall balls (9kg MB)

2 RFT

20 wall ball

20 cluster Dumbbells 22,/15

20 Pullup

130 + 40 min
Warm up for 10 min

1.Strict muscle up strength
A. Ring support hold
- 4 x 15 s.
B. Bottom of dip hold
- 3 x 15 s.
C. Feet assisted negative
- 2 x 3
D. Negative
- 3 x 1
E. Strict muscle up
- 5 reps

2.Split jerk
- 2 RM

3.Metcon
A. AMRAP8:
12 DB thrusters - 25 lbs
50 DU
Reps: 5 rounds + 12 thrusters

Rest 2 min

B. AMRAP8:
250 m ski
8 power snatch - 30 kg
5 BMU > 3
Reps: 2 rounds + 250 m ski

4.Strength
A. 3 sets:
8 DB bench press - 30 30 30 30 lbs
8 3-point row - 35 45 45 lbs

B. 3 sets:
10 low cable pulley - 40 40 45 kg
10/side sa. DB STOH - 35 35 35 lbs
8 side lateral raise - 15 15 15 lbs

C. 3 sets:
8/side bulg. split squat - 30 30 30 lbs
8/side bicep curls - 25 25 25 lbs
8 hamstring curls - 10 10 10 kg

D. Tabata shoulder press - 10 kg

E. EMOM7: abs

10 rounds of:
10 Pistols (alternating legs, for a total of 5 each leg)
10 Chest to Bar Pullups
10 Hand Release Pushups

"The Seven"

7 R FT of:

7 Handstand push-ups
7 Thrusters 61/43 kg
7 Knees to elbows
7 Deadlift 110/75 kg
7 Burpees
7 Kettlebell swings 32/24 kg
7 Pull-ups