A. Build to tough Squat Snatch Single
B. 6' EMOM
1 Power Snatch, 1 Squat Snatch TnG (switch order each round),
C. Death by Wall Balls & T2B

A. 225lb
B. Completed at 175lb
C. 13 wall balls and 4 T2B

10m yoga
10m push-ups...full, close, hold, wide, hold plank

For time:

Row 1000 meters
15 push-ups
Row 750 meters
20 push-ups
Row 500 meters
20 push-ups
Row 250 meters
15 push-ups

16min EMOM
Evens: 5 TTB, 7 Wall ball
Odd: 2 Squat Cleans (155), 7 Box jumps

5 rounds for time

1 min. Box Jumps (24')
1 min. Wall Balls (20 lbs)
1 min. Row (calories)
1 min. Push Press (45 lbs)
1 min. Ben over row (45 lbs)
1 min. Rest

Total 105min

3 rounds, not for time, of:
200m row
5 OHS 15kg
10 ring row

OHS ladder 15, 25, 30, 35 kg

C.
Five sets for times of:
Row 500 Meters
7/5 Muscle-Ups > 10 C2B
7 Overhead Squats (185/135 lbs) 61kg > first set 35kg, rest 30kg
Rest 3 minutes
Results: 7.44, 5.06, 5.07, 5.14 = 40.24
Avg/max HR 162/186

D.
Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111 > 8, 10, 10, 35 lb
Rest as needed
Glute-Ham Raises x 6-8 reps @ 3011 > 6,6,6
Rest as needed
GHD Sit-Ups x 12-15 reps > 15,15,15
Rest as needed

E.
5 min of running

A
Front squat 5-5-5-5-5

B:
Weighted chin-ups 3-3-3-3-3

C:
12-9-6-3
Hang clean
Toes to bar
Rest 1 minute
- The goal for hang cleans is to add load on each round

5 Rounds
1min skipping
10 push ups
30 sec rest

3 x half mile 7:00m pace; 2 minutes walking/jogging between.

Then some pull-ups, toes to bar, double-unders, and weights.

Track & Field
6 Laps of the Infield + Dynamic Stretching
18x8 Hurdles Drill at 0.75m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
8xHigh Jump Drills (high kneesx4, 1-step takeoffsx2, 3-step takeoffsx2)
High Jump Approaches & Takeoffs
2xLong Jump Approaches
About 10 Javelin Throws (standing, 3-step)
1 Lap of the Infield + Static Stretching