DB Plank Pull Through: 4 x 8-10 each. Rest 60s.
+
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 rounds, each round for time, of:
4 Rope Climbs
12 Burpee Box Jump Overs, 24/20 in
36 GHD Sit-ups
-if don't have proper climbing tech, practice the leg lock. see the video

AMRAP 20' OF:
10 HSPU
10 KB OVERHEAD SQUAT DX 24/16- 16/12
10 HSPU
10 KB OVERHEAD SQUAT SX
REST 1' B/S

AMRAP 20

35 Double-unders
7 DB Hang clean to overheads @ 2 x 22.5/15kg (50/35lbs)
7 Burpee pull-ups*
14m DB Front rack walking lunges @ 2 x 22.5/15kg (50/35lbs)

• Burpee pull-up bar height should be above your reach when standing under the bar with feet together and reaching overhead.

Quality 4-6rounds:

A)Rowx250m (fast pace)
B)Sledpushx40m (moderate weight)
C)KB Deadliftx10 (Heavy bells)
Rest 2min between sets

A) 5 sets
3-5 false grip ring pull ups
rest as needed between sets

options: weighted, bodyweight, slow negative, assisted, ring row

B) For quality
scaled “Strict J.T.”
12-9-6
strict hand stand push ups
strict ring dips
push ups

Scale as needed.

C) Core work
0:00 - 1 V sit up
0:30 - 2 V sit ups
1:00 - 3 V sit ups
…
add + 1 sit up every 30 sec. until failure or until the reps can’t be completed in the time given.

AMRAP 14, With Partner

12/10 Cal Bike Erg
5 Deadlift @70% OTD
6 Bar Over Burpees

YGIG

Complete as many rounds as possible in 10 minutes of

• 15 medicine-ball cleans
• 10 toes-to-bars

♀ 14-lb ball ♂ 20-lb ball

[TEAMS OF 3]

AMRAP 30:
20 Double Unders
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
1 Rope Climb

Barbell: (155/105)[70/48]
Scaled weight (115/85)[52/38]

• Switch After Athlete Clears Barbell

*Score = Total Rounds + Reps

Row 30 min.