Amrap
15 cal bike erg
1 round di Cindy
3-6-9-12-15-18.......

3 rounds for time of

• 21 power cleans
• Run 400 m
• Plank hold for time equal to run time

♀ 105 lb. ♂ 155 lb.

Stretch for 20 minutes.

A: Snatch, Build up to heavy 1rep
B: Deadlift 5-5-5-5
C: leg press 5x10
D: Standing hamstring curls 2set

E90x24 (4 rounds)
1) 500 bike
2) 5 devils press + 10 wallball
3) 250 ski
4) 15 lbs + 30 DU
5) 250 row
6) 2 wall walk + 10 box jump over

1.) Sotts press 5×5
2.) Jerk with 3.sec pause @dip,catch,recovery 3×3
3.) Split jerk 6×3
4.) Clean high pull+power clean 5×1+1
5.) Push press 5×3
6.) Z-press 3×15

AM: 65 min
A. 2 rounds for consistency:
Row 10 minutes
Ski 10 minutes
Bike 10 minutes

PM: 150 min
WU for 15 min
1.GS
A. HSW 15 min
- 12 m.

B. MU 60 min
- Skill drills
- MU 18 x 1 reps
- Total of 18 MU

C. Ring MU Strength and control:
- 3 sets of: Feet assisted Russian dips - 8 9 9 reps
- Rest as needed, then:
- 3 sets of: Negative strict ring muscle ups - 3 3 3 reps

2.Strength
A. Romanian deadlift 5 x 8
- Rest as needed-
- Build to heavy! (RiR 1)

3.Accessory
A. 3 sets:
- 6+6 Prone hip extensions
- 10 Full can lifts
- 10 90-90 Hip rotations

6 x 30 cal Echo bike
1:00 rest between sets

Standard version:
Every minute until failure, perform:
6 clean and jerks 60/40 kg*
 
*Standard masters (40+) will start with 50/35 kg in the clean and jerk.
*Increase 5 kg every minute and continue until failure. Each athlete has to complete a minimum of 1 repetition on each minute for the team to continue.

Scaled version:
Every minute until failure, perform:
6 clean and jerks 45/30 kg*
 
*Scaled masters (40+) will start with 35/25 kg in the clean and jerk.
*Increase 5 kg every minute and continue until failure. Each athlete has to complete a minimum of 1 repetition on each minute for the team to continue.
 
The workout is performed split anyhow. Each athlete has to do a minimum of 1 rep on each minute for the team to continue. Only your team members are allowed to change the weights and you have to put on collars for the reps to count. Score is the total number of reps completed until failure. Note that also the last reps you complete are counted in your score even if you don't finish all 6 to continue. You may continue to switch weights also on the minute where you are supposed to lift and you may help your teammate with the weights.

Every 3 min for 30 min:
200 m row
Alternating between
10 pu
15 air squat
30 sit up

AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Rest 1 minute
Repeat 5 times