AMRAP 20
3-6-9-12-15…
Cal Row
Burpee over rower

50-40-30-20-10 reps for time of

• Double-unders
• GHD sit-ups

WARM UP
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

AMRAP 30-40 for quality:

2min machine
20-50 DU
2min machine
10-20m hs walk / 2-5 wall walk
2min machine
5-15 pulling gymnastics of your choice
(pull up/c2b/bmu/rmu)

Not too fast, just move!!!
PK 1-2, not too FAST !!!

COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

3 rounds of
5/5 Front Rack Pistol Box Squat
5/5 Front Rack Split Squat
20 KB Glute Bridge
-Rest:1 min-

Emom 20’
Even: 20 Russian Swing @24/16
Odd: 20 Elbow-to-Knee Sit-Up

A,
Weighted Pull-up 3-3-3-3-3

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

Find a heavy set of 3.
--then--
4x 3 within 15% of heavy

B,
Teams of 3 - for time:
100 Ring Muscle-ups
100 Kettlebell Hang Clean & Jerks, 24/16kg
Sled Push, pick load, 1000 m

Sled Push- moderate

Accumulate the total reps in any order.

Complete in teams of 3. Share the work any way you like.

One person works at a time while the other 2 rest.

Goal
25 mins

C,
3 rounds for quality of:
8 L/8 R Single Arm Dumbbell High Pulls, pick load
20 Band Pull Aparts
10 Scap Push-ups

Single Arm Dumbbell High Pulls- light

Rest as needed between rounds.

3 rounds for max reps:

1 min: wall balls (20/14lb to 10’/9’ target)
1 min: sumo deadlift high pulls (75/55lb)
1 min: box jumps (24”/20”)
1 min: push press (75/55lb)
1 min: rowing (for calories)
1 min of rest

1.) No feet No hook snatch 5x3
2.) Power snatch + snatch balance +ohs 6x1+1+1
3.) Power jerk 5×2
4.) Overhead squat 5×2
5.) Snatch push press 1.2×5 2. 3×4

A: Snatch pull max
B: Hip Squat snatch + hang squat snatch + ohs
C: Double snatch pull+ low snatch pull @ max snatch 5x3

Complete as many rounds as possible in 10 minutes of

• 10 dumbbell hang power cleans
• 10 push-ups on dumbbells

♀ 45-lb. DBs ♂ 70-lb. DBs

Back squat
5-4-3-3/ rest as needed

Go heavy!