Total 105 min
5 min HS7HSW practice
3 sets of: 10 wall ball, 30 DU, 10 lunges, 10 v-ups, 10 backs
mobility

A.
Front Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95-102%
*Set 7 – 6 reps @ 80-85%
Rest 2 minutes between sets
Do not work above prescribed percentages.

B.
Every 90 seconds, for 15 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-3 – 70-75% 45 45 47.5
*Sets 4-6 – 75-80% 50 52.5 52.5
*Sets 7-8 – 80-85% 55 55
*Sets 9-10 – 85-90% 57.5 60

C.
Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Squat Cleans (185/125 lbs) = 57 kg > 50 kg
9 Burpees Over the Barbell
12 Chest-to-Bar Pull-Ups
Result: 1+21 = 48
Avg/max HR 177/188
Rest exactly 4 minutes, and then…

D.
Complete as many rounds and reps as possible in 6 minutes of:
40 Double-Unders
20 Wall Ball Shots (30/20 lbs) > 14 lbs, ei 20 lbs palloa
Result: 3 = 180 reps
Avg/max HR 183/194

E.
1000m row
Pull up practice for 20 reps

Every minute increase by 10m to get to 200m
1st min. 10 meters
2nd min. 20 meters
3rd min. 30 meters....

Death by...

Burpee + Back Squat
Rest 3 minutes
Burpee + Strict Press
Rest 3 minutes
Burpee + Deadlift

1 set of 3 heavy overhead squats

Run 800m
21 18 15 12 9 6 3
WallBall
Toes to Bar
Run 800m

For time, with a partner:
50 Thrusters
50 Sumo-Deadlift High Pulls
50 Push Jerks
50 Overhead Squats
50 Front Squats
+ 4 burpees every minute on the minute.
Rx: 95#/65#

3 Position Squat Snatch
- daily max 15 mins
- high hang , hang , floor

100m Sprints - on track - 3x100m - 14.2, 13.6, 12.9
60m - on track - 4x60m - 7.50, 7.47, 7.69, 7.47

EMOM 24 (8r)
1.min Floor Press 90kg 1x3
2.min DB Thruster (2x15) 1x6
3.min Cal.RoW 1x12