2 rounds for quality:

7 min amrap at consistent pace
30 double unders
5+5 KB swing snatches
20 m single arm farmers carry / side
7 T2B

3 min rest

7 min amrap at consistent pace
1 rope climb
2 wall walks
1 rope climb
14 med ball over the shoulder (50/40 lb)
3 min rest

FT:
10-20-30-40-50 DU
1-2-3-4-5 Sandbag over shoulder @150lbs

Etukyykky 2×4

5 Complexes, building to a moderate:
- 1 Rep from the High Hang (pockets)
- 1 Rep from the Hang (1" above knee)
- 1 Rep from the Floor

140 min
Warm up for 20 min
- 20 HSPU
1.GS
A. HSW practice for 20 min
- 15 m.

B. BMU practice for 15 min
- 12 x 1

C. Bfly practice for 10 min
- 5 6 6 6 6 6 5 = 40 reps

D. CTB practice for 5 min

E. Every minute on the minute for 8 minutes:
Tough set of chest to bar
- RiR 2-3 at first set
Reps: 15 11 5 6 5 5 5 5 = 57 reps

2.WL
A. Hang power clean + Push jerk
Build to heavy 3+2 for the day

3.Conditioning
”Habanero”
A. 10 x 1 min on/ 1 min off:
8 Deadlifts
6 Hang power cleans
4 Front squat
2 Shoulder to overhead
Max effort burpees
- Bar at 35-40 kg (Complex unbroken) > 35 kg
Reps: 9 9 8 8 9 9 9 9 9 10 = 89 reps

4.Spinal decompression

100 Deadlifts with bodyweight

AM: 80 min
Warm up for 30 min
1.Conditioning
12x90 s. on/ 90 s. off:
A) 12 cal Ski + Max effort KB Snatches 16 kg
Reps: 10 10 10 11 12 13
B) 12 cal Ski + Max effort Double KB Thrusters 2 x 12-16 kg > 12 kg
Reps:12 12 12 12 13 14
Cool down for 15 min

PM: 135 min
WU for 30 min
- 20 HSPU + 40 bfly + 10 m. HSW
1.GS
A. Ring muscle ups
- RS
- TWB
- HTR
- 2 S + MU 11 x 1
- 2 S + MU + HTR 2 x 1+1
- Total of 13 MU

2.WL
A. Muscle snatch from below the knee on toes 3-4 sets w/ empty bar

B. Snatch + Overhead squat
3 attempts to max. Lift every 3 minutes.

3.Strength
A. 4 sets: - not done
6+6 Single leg RDL
10 Heel elevated Goblet squats
20 Landmine twists
- Rest 90 s between rounds-

21-15-9
Dumbbells squat cleans 15 Kg (Rx 20 Kg)
Pull-ups
Deficit push-up (on dumbbell)

Warm up(10)
2 rounds
20 heels to rear
10 squats
20 jax
10 plyo jumps

WRK(24)
WRK 10:00 REST 4:00 WRK 10:00
800m run
50 lunges
25 tricep overhead extensions
50 sit ups

Finisher
50 russian twist
1:00 min butterfly stretch

Power snatch 1 RM