15 min AMRAP:

10 Arnold Press, pick load
20 Rear Delt Flies, pick load
30 Bicep Curls, 45/35 lbs

Arnold Press- moderate weight
Rear Delt Flies- light weight
Bicep Curls- empty barbell

NOTE: Use two dumbbells for the Arnold press, two light dumbbells for rear delt flies, and an empty barbell for your bicep curls. Remember to keep the quality high and don't get caught up in the AMRAP.

Snatch 1RM

A1: Bulgarian split squat 3set
A2: Archer push ups 3set(L+R=1rep)
B1: SA Kb press 3set
B2: Wall sitt 3set
C: Push ups 3set
D: Supine DB triceps press 3set

2-4rounds:
10+10 seated Db press
15 GHD hip extension
40-60s D-ball hold

500m row
1x 5 of each movement
high hang high pull
high hang muscle snatch
no feet snatch pull under
no feet high hang snatch

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Spend 20 min for
find your 1 rep technical max for
hang squat snatch
mark 3 of your best lifts

For time

Run 800 meters

Then, 5 rounds of

• 2 strict ring muscle-ups
• 4 strict handstand push-ups
• 8 kettlebell swings

Then, run 800 meters

Tng 5 x 5

DT - each round for time, rest 1:1 - 5 RFT
12 Deadlift
9 Hang Power Cleans
6 Shoulder to Overhead

@70/45

Complete as many rounds as possible in 5 minutes of

• 12 front squats (♀ 85 lb ♂ 125 lb)
• 12-cal. bike

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of

• 9 front squats (♀ 105 lb ♂ 155 lb)
• 9-cal. bike

FOR TIME 18'
4 ROUND OF:
20 PULL-UPS
20 BOX JUMP OVER
20 PUSH-UPS