0-6
30 strict pull ups
20 hspu
10 bodyweight front squats
0-8 rest
8-22
10!
Deadlift @bodyweight
Burpee
22-24 rest
24->
1000m run
50 kbs
800m run
40 thrusters
400m run
30 hang squat cleans
200m run
20 ohs

Strength:

Strict PRess: 12x95, 12x115, 12x125
Bent Rows: 12x135, 12x155, 12x175, 12x195

Metcon:

4 Rnds: 300m Row, 20 K2E, Burpee Brd Jump (100ft) - Rest 2 min between rounds

Time: 18:23

45 min aerobic work
1 min walk/2 min run
6.6 km
134/163
6.52/4.49 min/km

TC 40' - always restart from the first exercise

1 wall climb
2 squat clean @60/40
3 strict press
4 burpees squat jump
5 CTB
6 deadlift
7 hand release push-ups
8 push jerk
9 pistols for each leg
10 HSPU

50 goblet squats (55lb) kb
50 pull ups

Tabata:
Air squats
Push ups
Sit-ups

3 rounds:
10 pull ups
20 kb swings (55lbs)
30 deadlifts (135lbs)
30 jump squats

50 back squats (135lbs)

90 min
WU for 15 min
Skill: BMU practice for 15 min

1.Weightlifting
A. Hang snatch w/2 sec pause @ receiving position 9 x 1 @ 65 % + 1 RM, EMOM
3x35 3x40 3x42.5

B. Clean & jerk - build to a heavy double

2.SPP (skill)
A. 12 min EMOM
1. 5 to 10 C2B - 7
2. 5 push jerk @ 60 % 1 RM jerk - 42.5 kg

164/177

1. 5 min AB

130/177

10*3 min

• 1 min erg
• 1 min KB swings 24kg
• 1 min burpees

Bench
5 x 2 (185#, 205#, 205#, 205#, 205#) got some help on the last few sets...
1 Set Max Reps to Failure (165#, 7 reps)

"Nate" (Modified Time)
AMRAP 12 min
- 2 Muscle Ups (4 pull up + 4 ring dips)
- 4 HSPU
- 8 KB Swing 53#/35#

• 5 rounds + 4 ring dips

Modified HSPU using abmat and then negatives and MUs.

20 Burpees
20 Sit-up
20 Push ups
20 Pistols
20 OH Walking lunges
20 Renegade rows
20 Superman
20 Alternative V- ups
20 Mountain climbers
20 Box jump
20 Bycicles crunches
20 Step ups
20 Knees to chest
20 Thruster
20 Bridges
20 Deadlift
20 Lunge jump
20 Crunch kicks
20 Jumping pull ups
20 Goblet squats

Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 95+%