Back Squat

5-5-5-3-3-3

Go Every 3:00

10 rounds ”with weight west”

15 cal bike
20 lunges
20 air squat

TC: 30min / for time

5-7 sets of 5 rep AHAFA

A,
2 Power Clean + Push Press + Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(2+1+1)

B,
Hang Muscle Clean 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Every 1 min for 20 mins, alternating between:
20/17 Row Calories
10 Strict Handstand Push-ups

D,
6 rounds for quality of:
Ring Support Hold, 20 secs
Ring Support Bottom Hold, 20 secs
Chin Over Bar Hold, 20 secs
Rest 1 min

10 Rounds for cals

• 1 Min Row
• 1 Min skierg
• 1 Min Burpees
• 1 Min Assault bike
• 1 Min break

Pyramid
Pull up/ ring row
10-9-8-7-6-5-4-3-2-1
Push up
10-11-12-13-14-15-16-17-18-19-20

Round one
10 pull up/ 10 ring row
10 push up

Round two
9 pull up/ 9 ring row
11 push up

3 sets
3 min. ON / 90 sec. OFF
200m run
50 double unders / 75 single unders
max rep burpee box jumps (60/50 cm)

rest 3 min.

3 sets
3 min. ON / 90 sec. OFF
200m run
25 air squats
max rep DB burpee deadlifts@2x22,5/15 kg

Goal: 10+ reps in each AMRAP.

1:00 Row (22-24 SPM)
30 DU
1:00 Row (25-27 SPM)
30 DU
1:00 Row (28-30 SPM)
30 DU

For time

• 12 squat clean thrusters
• Run 400 meters
• 9 squat clean thrusters
• Run 400 meters
• 6 squat clean thrusters
• Run 400 meters

♀ 75 lb
♂ 115 lb

Tempo overhead squat
3 seconds on the way down controlled on the way up
4 x 2 @ 80% of max OH squat

Power snatch
4 @ 60% of max snatch
4 @ 65%
4 x 70% x 2

Segment snatch deadlift
4 x 3 @ 80% of max snatch
(Pause just as the barbell breaks the floor, at the knee then at the mid thigh)

Strict press
3 x 3 as heavy as possible

Optional accessories
3 sets
30 sec bar hang
30 sec high plank
20 DB bicep curls
20 DB skull crushers