400M Run 1:11
1.5 Min. rest
400M Run 1:13
1.5 Min. rest
400M Run 1:16
1.5 Min. rest
400M Run 1:22
100 DU
50 Burpees

Cash out:

Bar Hanging L-Sit for time 47 sec
Bar hang on fingertips for time 16 sec

Bs: 3x2

120 min
WU for 15 min

1.SPP (Skill)
A1. Power clean @ 50%1RM – 1 x max repetitions in 30 seconds, rest as needed before A2 > 12 x 30 kg
A2. Rope climb – 1 x max repetitions in 40 seconds, rest as needed before A3 > 3
A1. Thruster @ 50%1RM – 1 x max repetitions in 30 seconds, rest as needed before A2 > 13 x 25 kg
A2. GHD sit up (parallel or full) – 1 x max repetitions in 40 seconds > 19

B. 10 minute EMOM, alternating minutes
(1) – Power clean @ 50%1RM > 6 x 30 kg
(2) – Rope climb > 2
Reps. 50% of your max reps in Part A. For example (A1 – 12, A2 – 2) = (6 Power clean / 1 rope climb, alternating minutes)

C. 10 minute EMOM, alternating minutes
(1) – Thruster @ 50%1RM > 7 x 25 kg
(2) – GHD sit up > 10
Reps. 50% of your max reps in Part A. For example (A1 – 12, A2 – 30) = (6 Thruster / 15 GHD sit up, alternating minutes)

2.Conditioning
A. Intervals – 12 x 90 sec (moderate pace) : 60 sec (hard pace) : 30 sec (walk for recovery)
Alternate between A1 and A2 between each interval (1 interval = 90 sec + 60 sec + 30 sec, recovery = 3 minutes)

A1. AMRAP (continue next AMRAP from where you finished)
500m row
40 wall balls @ 9/6kg (20/14lbs) > 10 lbs
30 KB swings @ 24/16kg (53/35lbs)
20 toes to bars
10 burpee box jumps @ 24/20″
A2. AMRAP (continue next AMRAP from where you finished)
400m run
15 pull ups
12 burpees over the bar
9 overhead squats @ 60/40kg (135/95lbs) > 30 kg

Options. Adjust movements and loads so as to be able to maintain prescribed pacing
A1: 1+ 10 T2B
A2: 2 + 6 burpees over the bar
168/182

3.Cool down
A. 5 minutes on AB/row or similar, HR < 140

400M Run
1.5 Min. rest
400M Run
1.5 Min. rest
400M Run
1.5 Min. rest
400M Run
100 DU (SU)
50 Burpees

Best 400: 2:08

Cash out:
Bar Hanging L-Sit for time (25 sec) modified
Bar hang on fingertips for time (15 sec)

400M Run
1.5 Min. rest
400M Run
1.5 Min. rest
400M Run
1.5 Min. rest
400M Run
100 DU
50 Burpees

Best 400: 1:57

Cash out:
Bar Hanging L-Sit for time (20 sec) modified
Bar hang on fingertips for time (24 sec)

400M Run
1.5 Min. rest
400M Run
1.5 Min. rest
400M Run
1.5 Min. rest
400M Run
100 DU
50 Burpees

Best 400: 2:08

Cash out:
Bar Hanging L-Sit for time (21 sec) modified
Bar hang on fingertips for time (26 sec)

400M Run
1.5 Min. rest
400M Run
1.5 Min. rest
400M Run
1.5 Min. rest
400M Run
100 DU
50 Burpees

Best 400: 1:16

Cash out:
Bar Hanging L-Sit for time (25 sec)
Bar hang on fingertips for time (43 sec)

Group warm up, then;

“Taylor”

4 rounds

400m Run

4 Burpee muscle ups (MOD: burpee/ring row+4 dips)

Dips -> green band

I.
1k row for time

II.

$in- 30 back squats @ #225

Then

--4 rounds--

60 Double Unders
15 C2B pull ups

10 Around the worlds (Clean, FS, Push Press, BS, Behind the neck press)
800M Run/Row
50 Sit ups