5 min AMRAP:
• 5 Power Clean 95/65#
• 10 Front Squats 95/65#
• 15 Box Jump Overs 24/20”
Rest 2 min
5 min AMRAP:
• 5 Power Clean 75/55#
• 10 Front Squats 75/55#
• 15 Box Jump Overs 24/20”
Goal: 160.

3 Rounds @ 1-2 RIR

8-10/side Powell raises
8-10 DB Pull across
8-10 T-Y-Is

EMOM 16

1 Minute : 10 Australian Pull-Ups
2 Minute : 12 Sumo High Pull w/ KB
3 Minute : 20 Jumpping Lunge
4 Minute : Rest

Back squat 3x5, 1x12

Romanian Deadlift

10-10-10-6-6-6

Lift every 3:00

10 min EMOM:
• 3 Power Snatch
Start light; increase weight to finish as heavy as possible.

3 Rounds @ 2/1-2/1 RIR

8-12/side GHD biceps curls
8-12 Barbell skull crushers*
8-12 Lu raises

• Use an EZ curl bar if available

EMOM 8 @ increasing pace
1) BikeErg
2) SkiErg
+
Build to workout weight for SB cleans and squats
* Practice wall walks and rope climbs between sets.
Rope climbs (quick tips)
+
@ workout pace/weight
2 SB cleans
1-2 Rope climbs
12/9 (cal) BikeErg
4 SB squats
3 Wall walks
12/9 (cal) SkiErg

In groups of three,

A)
10 pulls ups
20 STOH (2 x 15/22,5kg DB)
30 wall ball (14/20lbs)

B)
Machine

A) Two people IGYG
B) one person machine kcals

Partner workout

AMRAP 10 mins
Partner A : 400m run
Partner B: AMRAP of 20m sled push@40/30kg + 20m sand bag carry @45/30kg
( Switch when run is complete)

REST 3 mins

AMRAP 10 mins
Partner A : 30 machine cals
Partner B: AMRAP of 10 wall ball@ 9/6kg + 10 KB deadlift @2x24/16kg
( Switch when machine cals are complete)

REST 3 mins

AMRAP 10 mins
Partner A : 40m bodyweight walking lunges
Partner B: AMRAP of 10m burpee broad jump + 10 butterfly sit up
( Switch when lunge is complete)