30 Minutes on the Assault bike

• Every minute on the minute, do 5 T2B (from 0:00)

Score is the total amount of cals on the Assault Bike on the 30.00 mark

Strength:
Weighted Push-ups 3x Max Reps

Met-Con:
21-15-9
Deadlift (225#)
Box Jumps (24")

Cash Out: 76 GHD Sit-Ups

5 rounds for time:
5 muscle ups
15 box jumps 24”

HS-walk skill for 10-20min

8 sets of:
3 snatch deadlift + 2 hang snatch shrug pulls
@ 82-92% of snatch 1RM (use straps)

40,30,20,10
Toes to bar
Wallball shots @ 9kg

Rest 5 mins

40,30,20,10
Hip extension
Wallball Shots @ 9kg

AFAP TC 15'
2' max meter row
30 hang power clean and press @50/35
2' max effort DU
21/15/9 hang quat snatch @35/20 - parallel/ring dips

Skill
DUs + Max Effort Strict Ring Dips:22

WOD
3 rounds for time of:
400m Run
12 Deadlifts (bw)
21 Box Jumps

This destroyed my lower back and legs! It wasn't so punishing in terms of work capacity though.

Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + 1 Power Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.

Take 20 minutes to build to today’s 1-RM Power Snatch + Overhead Squat