Por parejas por tiempo:
- 100 sit-ups.
- 80 Kb Swing (24/16 kgs).
- 60 Wall ball shots (9/6 kgs).
- 40 Toes to bar.
- 20 burpees over the box (24"/20").

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

A.
Every 2 minutes, for 20 minutes (10 sets):
Push Press + Push Jerk + Split Jerk

Build over the course of the 10 sets to today’s heavy.

105 min

3 sets of: 5 pull ups, 10 KB lunges, 5 burpee, 10 DU

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk @ 80-85% of your 1-RM C&J
47.5 50 50 50 52.5 52.5 52.5 52.5

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%

C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 75%

D.
Every minute, on the minute, for 24 minutes:
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups > strict pull ups
10,8,8,6,6,6,6,6 = 56
Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg) > 14
Minute 3 – 10 Burpees + 20 Double-Unders > 5 burpee + 20 DU
Avg/max HR 179/189

E.
700 m row

10 rounds:

10 thrusters
10 vatsalinkkua

5 rounds:

5 leukaa kuminauhan avulla
5 dippiä laitteessa

5 RFT
400 m run
30 slam balls
30 box jumps

EMOM 12 minutes

Deadlift + Power Clean + Front Squat + Push Jerk + Back Squat + Push Press

Increase weight every 2 minutes

For Time:
40 Atomic Push-ups
40 Low Row

Penalitė 10 burpee
(Genou au sol, fesse au sol, plante de pied au sol, changement de position)

Post time and burpee number

4 rounds for reps
1' pistols
1' pull ups
1' handstand push ups
1' toes to bar
1' rest

Bench press 3x4, 3x6