3 x 10

For time (with a Tabata clock running as you progress thru the tasks):

100 Box Jumps
75 Pull-ups
50 Clapping Push-ups
25 Burpees

3x10 each leg... other leg on bench...

10 min EMOM

Option A.

*1-2 MU
*6 Hanging L-tuck

Option B.

*strict C2B
*strict ring dip

3 rounds of:

• 2 minutes of rope climbs
• 2 minutes of Turkish get-ups
• Rest 2 minutes

Men 15-ft. rope, 50-lb. dumbbell
Women 15-ft. rope, 35-lb. dumbbell

20min amrap

DL X 6 (100/70kg)
Burpee pull up x 7
KB swing x 10 (32/24kg)
Run 200 m

1000-800-600-400-200-200-400-600-800-1000m row
In between sets
5kb swings+5 wall ball, 10/10,15/15,20/20,25/25,25/25,20/20,15/15,10/10,5/5

5 x 10

With a partner:
AMRAP 8:
8 Wall balls
8 DB snatch @22,5/15kg
*One athlete completes a full round

Rest 60s

AMRAP 8:
8 Wall balls
8 Toes to Bar
*One athlete completes a full round

Rest 60s.

AMRAP 8:
8 Wall balls
8 Hand Release Push-ups
*One athlete completes a full round

80 min
Warm up for 15 min + 25 m HSW
1.Weightlifting
A. Build to 70% Overhead squat triple from the ground
- Snatch + 2 OHS

B. Every minute on the minute for 15 minutes:
0-5: 3 Power cleans 40% - 27 kg
5-10: 2 Power cleans 50% - 33 kg
10-15: 1 Power clean 60% - 40 kg

2.Accessory
A. 3 sets:
5+5 Lateral box step ups (no weight, high box)
5+5 Half kneeling KB Bottom up press - 6kg
20 s. Passive hang
15+15+15 Gymnastics swimming