Strict press 5x8 reps

20:00 AMRAP:
Run, 200 m
10 Burpee Pull-ups
4 Wall Walks
Run, 400 m
10 Burpee Pull-ups
4 Wall Walks
Run, 600 m
10 Burpee Pull-ups
4 Wall Walks

6 rounds:

40 m heavy sled push

Rest 1 min between rounds

R5JC

4 rnds, 20s. each, 10s. rest b/w
negative handstand (to deficit if possible) come off the wall b/w reps
Banded dead bug
Banded step back lunge L
Banded step back lunge R

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Snatch Seg. pull
2 s. @ start, top of the knee, hip
4 s. down

5x3 @77.5% of snatch

For time

• 5 rope climbs to 15 feet
• 10 power cleans
• 20 bar-facing burpees
• 40-calorie Echo bike
• 20 bar-facing burpees
• 10 power cleans
• 5 rope climbs to 15 feet

♀ 105 lb
♂ 155 lb

Push Jerk 3-3-3-3-3

Push Press 3-3-3-3-3

20 min amrap
20 Kbs 16 kg
40 abmat
20 cal s/h/p

Deadlift

1 x 10 x 50%
1 x 8 x 60%
1 x 6 x 70%
1 x 3 x 80%
2 x 1 x 85%

No TnG. No Letting Go.

3 rounds:
Run, 100-200 m
Handstand Hold, 30-40 secs
6-10 Inch Worms

4 rounds of:
max rep Toes-to-bars, 3 mins
max rep Weighted Sit-ups
Ascending 2 reps
Rest 2 mins