Buy in 2500/2000 m Row

8 Rounds

15 GHD Sit Ups
9 Wall Balls
3 Wall Walks
Cash Out 2500/2000 m Row

3 RFT:

1000/900m Bike
21 Shoulder Press 20/15kg
15 Hanging Knee Raise

500m ski erg
then 3x
10 russian KB swing
7 dbl kb z press
20 single unders

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15 Min AMRAP

30 GHD Sit Ups
20 DBL KB Clean and Jerk
110 Double Unders
@24/16

Every 3 minutes for 5 rounds complete

• 20 dumbbell walking lunges
• 20 burpee box jumps

♀ 35-lb DBs, 20-in box
♂ 50-lb DBs, 24-in box

4 rounds of
5-10 Bar Muscleup
+
5 banded lowball MU
2 Mins rest between sets

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then
3 Rounds for quality

20sec L-hang flutter kicks
200m Heavy Farmers carry
20sec L-hang flutter kicks

Rest 2min

L-hang flutter kicks:

120 min

1.WL
- Build up to 1 RM clean & jerk in 20 min
- 70 kg

2.Butterfly pull ups
3 RFQ:
12 pull up
12 cal bike

3.Metcon
E4MOM x 6, alt. between A & B
A)
20 DU
5 HSPU abmat
10 TTB
10 thrusters 25 kg
Times: 1.48, 1.42, 1.38

B)
20 DU
10 CTB
10 BBJO
10 pistol squat (to ball)
Times: 2.53, 2.45, 2.38

Unbroken Sets For Load:
15-12-9 Power Cleans

Rest As Needed Between Sets.

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 75% (2 Power cleans + 2 Push jerks)

B) Deadlifts

15 @ 45%
12 @ 55%
8 @ 66%
6 @ 72%
5x4 @75%

C) Accessory:

Banded strict CTB pull-ups, 5 x 12

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Diamond push-ups, 4 x 12

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3 x 15 Weighted back extension on GHD

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3x
30 Russian twists
20 Slow knee tucks

Warm-up:

3x
15/12 Calories row/bike
5 No contact muscle snatches
5 Behind the neck shoulder press.
5 Overhead squats
3-5 Tall box jumps
3 No feet snatch balances
3 Slow snatches

A) Snatch

Build up to a heavy, but fast snatch single in 10:00 minutes.
Then 5 sets of 1 @ 90%

B) Clean and jerks

Build up to a heavy, but fast clean and jerk single in 10:00 minutes.
Then 5 sets of 1 clean & jerk @ 90% of 1RM

C) Accessory:

3-5x

10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
5-8/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

(Optional)

Saturday-funday-bonus:

Every minute on the minute for 24:00 minutes:
14/11 Calories row
10-15 Wallball shots (:30s)
14/11 Calories bike erg (:45s)
10-15 Kettlebell swings (:30s)

You choose the weight, but focus on good movement.