Amrap 12
25 Push ups
25 Air squats
25 Sit ups
15 Hspu
15 Jumping squats
15 T2B
-2min rest-
Amrap 8
10 Deadlifts 120/80
10 Box jumps
10 Wall balls
-3min rest-
10-1
1-10
Power snatch 40/30
Burpee over bar

A) Every Minute on the Minute x 6
3 Squat Snatch (70%)

B) Every Minute on the Minute x 6
3 Clean and Jerk (70%)

Front squat 7x6.

135 min
WU for 10 min
Skill: MU practice for 40 min
Progressions
Muscle up 9 x 1 rep

1.Strength

A. Back squat – 3 x 5 @ 82.5 – 85 – 87.5%, rest 3 – 5 minutes between sets
Note. Last set AMAP (As Many As Possible). > 11

B. Alternate
B1. Strict press – 3 x 5 @ 82.5 – 85 – 87.5%, rest 2 minutes before B2
30 31 32x6
B2. Bent over barbell row (supinated grip) – 3 x 5 @ AHAFA (as heavy as form allows), rest 2 minutes before B1
45 47 47x10
Note. Last set AMAP (As Many As Possible) on both movements.

2.SPP (Conditioning)

A. 5 rounds for time
12 front rack walking lunges @ 90/60kg (205/135lbs) > 45
9 hang power cleans @ 90/60kg (205/135lbs) > 45
6 shoulder to overheads @ 90/60kg (205/135lbs) > 45
Timecap: 16 minutes
Result: 14.55
175/186

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

AMRAP 20

5 Power Clean @60
10 Toes To Bar
15 Wall Ball

8 Rounds + 5 Cleans

TC 40' - always restart from the first exercise

1 wall climb
2 squat clean @60/40
3 strict press
4 burpees squat jump
5 CTB
6 deadlift
7 hand release push-ups
8 push jerk
9 pistols for each leg
10 HSPU

45 min aerobic work
1 min walk/2 min run
6.6 km
134/163
6.52/4.49 min/km

Push press 1rm

Strength:

Strict PRess: 12x95, 12x115, 12x125
Bent Rows: 12x135, 12x155, 12x175, 12x195

Metcon:

4 Rnds: 300m Row, 20 K2E, Burpee Brd Jump (100ft) - Rest 2 min between rounds

Time: 18:23

0-6
30 strict pull ups
20 hspu
10 bodyweight front squats
0-8 rest
8-22
10!
Deadlift @bodyweight
Burpee
22-24 rest
24->
1000m run
50 kbs
800m run
40 thrusters
400m run
30 hang squat cleans
200m run
20 ohs