50-40-30-20-10 for time:
air squats
sit-ups
double unders (or 3x single unders)

Min 1 - 12 calorie rows
Min 2 - 10 Wallballs 10kg
Min 3 - 50 double unders or 100 skips

20min amrap

after each set of pullups - perform 5 sets of the following complex: 1 powerclean, 1 hang squat clean and 1 S2O 60kg

Do chest to bar as far as you can and Then just continue doing ordinary pullups

the pullups decreases 3 each set

30 Chest to bar / pullups
27....
24....
21....
18....
......... and so on as far as you can go

SCORE IS THE AMOUNT AF PULLUPS PERFORMED

135 min
WU for 10 min
Skill: MU practice for 20 min
Progressions
Muscle up x 1

1.Strength

A. Back squat
A1. Build to a heavy double (2) for the day in 15 – 20 minutes
A2. Back off sets – 5 x 3 @ 80 – 85% of A1, go every 90 seconds

B. Alternate
B1. Weighted strict chin up – 4 x 4 @ AHAFA, rest 1 minute before B2
10 10 11.25 11.25 kg
B2. Weighted strict dip – 4 x 4 @ AHAFA, rest 1 minute before B1
5 5 5 5 kg

2.SPP (Conditioning)

A. For time
50/40 cal assault bike
21 deadlifts @ 120/85kg (265/185lbs) > 60 kg
3 x (5 strict deficit HSPUs @ 3/1.5″, 10 pistols, 15 chest to bar PUs) OR 5 x (5 pull ups, 10 push ups, 15 air squats)
40/30 cal assault bike
15 deadlifts
2 x (5 strict deficit HSPUs, 10 pistols, 15 chest to bar PUs) OR 4 x (5 pull ups, 10 push ups, 15 air squats)
30/20 cal assault bike
9 deadlifts
1 x (5 strict deficit HSPUs, 10 pistols, 15 chest to bar PUs) OR 3 x (5 pull ups, 10 push ups, 15 air squats)
20/14 cal assault bike

Time cap. 30 minutes
> 3 - 2 - 1 rounds:
5 kipping HSPU, no deficit
10 pistols
15 pull ups

Result: 30.00 + 14 cal AB

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

135 min
WU for 10 min

1.Weightlifting

A. Suggested clean and jerk warm up
A. Power clean + slow pull clean – 12 x (1+1) @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
45 47.5 47.5 / 50 50 52.5 / 55 57.5 57.5 / 60 62.5 65 pr! :)

B. Hang snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 85-95%1RM snatch range

2.Conditioning

A. 8 minute AMRAP
12 KB snatches (6/side) @ 32/24kg (70/53lbs) > 16 kg
15 cal row
18 box jump overs 24/20”
Result: 2 + 17 BJO

RECOVERY. With a 4 minute running clock, run 400m in 1:45 – 2:00 then take 10 big breaths and rest remaining of the time before part B.

B. 8 minute AMRAP
10m prowler push @ moderate load > sled + 30kg
15 cal assault bike
20 KB swings @ 32/24kg (70/53lbs)
Result: 2 + 4 KBS

RECOVERY. With a 4 minute running clock, run 400m in 1:45 – 2:00 then take 10 big breaths and rest remaining of the time before part C.

C. 8 minute AMRAP
10 KB front rack walking lunge @ 2 x 24/16kg (53/35lbs)
10 burpees
30 double unders
Result: 4 rounds

RECOVERY. Run 400m in 1:45 – 2:00 , then take 20 big breaths and you’re done
172/183

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

90 min
WU for 25 min

1.Strength
A. Back squat - build to a heavy double for the day

2.Conditioning (SPP)
A. 3 rounds for time:
500 m row
21 thrusters @ 30 kg > 25 kg
12 C2B > bar over burpees, torn hand

Result: 14.00 / 4.30, 5.05, 4.25
172/189

3.Cool down
10 min easy assault bike

5 RFT, 100 squats to step, 50 sit ups, 25 burpees. 34:38.

105 min
1.Mobility
A. Thoracic flow
B. Lunge flow

2.Weightlifting Warm up
A. Suggested Snatch W/U: 2 rounds
B. Suggested Clean and Jerk W/U: 2 rounds

3.Main set
A. Snatch
A1. 2 x 1 @ 70%, rest as needed b/t sets
A2. 2 x 1 @ 75%, rest as needed b/t sets
A3. 3 x 1 @ by feel (75%+), rest as needed b/t sets

B. Clean and Jerk
B1. 2 x 1 @ 70%, rest as needed b/t sets / 45 45
B2. 2 x 1 @ 75%, rest as needed b/t sets / 47.5 50
B3. 3 x 1 @ by feel (75%+), rest as needed b/t sets / 52.5 55 57.5 57.5

4.Cool Down
A. Easy 10 minute assault bike

On the Minute x 20:
Minute 1 – 15/12 Calorie Bike
Minute 2 – 15 Abmat Sit-Ups
Minute 3 – 15/12 Calorie Row
Minute 4 – 15 American Swing Kettlebell @ 24/16kg
Minute 5 – 40 Double Under

AMRAP 25 min of:
1, 2, 3, 4, 5, 6, 7, 8.... reps of:
- Wall Climb.
- Toes to bar.
- Wall ball shots 9/6 kgs.
- x10 DU.
- HSPU.
- Pistol (each leg).