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3 rounds for total cleans

• 10 cal assault bike (each partner)
• 1 minute amrap (YGIG) D-Ball cleans (to shoulder - not over) 60kg

TURKISH GET UP
3+3
2+2
1+1
Heavier in each set

Partner wod:

1000m row -> Patner hold Kb OH 12km

2rounds:
30m Tandem Lunges Walk
8 BOB Syncro
60m plates

1rounds:
50 synchro sit up ball
50 synchro Pull up band
1min synchro hold sit wall plate 20kg
1min synchro hold pull bar
60 jump over partner plank

1000m run

(Squat) Clean 3 sets of 3

1x3 @60%
1x3 @67.5%
2x8 @72.5%
1x AMAP @72.5%

(Squat) Clean + Front Squat + Push Press + Jerk

3 sets of 3

A)

Amrap 12
40 floor press 30kg
25 push presses 30kg

B)

For time:
30 Abmat situps
20 hang power cleans 40kg
30 Abmat situps
15 power cleans 40kg
30 Abmat situps
10 squat cleans 40kg

C)

Amrap 12
12 cal row
12 ring dips
12.burpees

WARM-UP

A) 2 Rounds of:

200m Row
– Rest 30 Seconds
200m Run
– Rest 30 Seconds

B) 20-16-12-8:

Abmat Sit-Up

10-8-6-4:

Front Squat, with an empty bar

STRENGTH

Back Squat

6 sets x 3 reps

STRENGTH TIP

Build over the first four sets. The fourth set should be tough but submaximal, leaving one good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. This is the second week of 3s, track your progress.

WORKOUT

10 Rounds For Time:

5 Thrusters*
5 Toes-to-Bar
5 Burpees

AX:45#/35#
RX:75#/55#.
RX+:95#/65#

WORKOUT TIP

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

All movements should be unbroken! Scale load as needed.

Military bench press 4x3