A1) Close grip bench press 3-4x3; R1M
SCORE: 225
A2) Weigthed pull-ups 2-3x3; R1-2M
SCORE: 53#
+
10min amrap@ 85-90%:
- 2 TGU/arm heavy
- Run 200m
- 10 KBS russian heavy
SCORE: 4 + 3 TGUs

Find your tn’go max weight of this complex.

5000m row

Do each Exercise for 1 minute and immediately move to the next doing as many reps as possible for each exercise in each minute.
Do three rounds continuously.
Score by taking the least number of reps for each one minute period and add total together.
Example: Burpees - 1st round (15 reps), 2nd round (14 reps), 3rd round (12 reps) you keep the 12 rep for your final score.

Athletic Burpees(Burpee then sprint 10 yards, Burpee and sprint back, continue)
Thrusters #115
Box Jumps
Power Snatches #115
Pull-Ups
Rest

AMRAP 12

Row 500/450m
3 Legless Rope Climb
8 KB OHS 2x24kg/2x16kg

"Barbara"
5 rounds (3 mins rest between each)

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Daily max for c&j triples 20min

A: Hang snatch pull+ hang power snatch+hang squat snatch moderate weight
B: Double low hang squat clean+ split jerk
C: Emom 7’: Snatch pull 80% of snatch max.

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
10x30m Pole Vault Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, running B-skipx2)
4x30m Overhead Pole Vault Sprinting Drills (high kneesx2, jumping skipsx2)
1x20m Pole Vault Straight-Leg Bounds + 20m Pole Vault Approach Run
Pole Vault Takeoffs at Long Jump Pit
2xLong Jump Approches (15-steps)
Standing High Jump Drills
Knee Hurdle Drill
Low Back Rehab Exercises
Static Stretching (Cooldown)

A) Overhead squat 2, 2, 2 @30X1; R2-3M (compare to 2/12)
SCORE: 205#
+
5 min @90%:
- 20 double unders
- 6 burpees
SCORE: 10 rounds

rest 5 min

5 min @95%
- 3 C2B chin ups
- 15 air squats
- 200m row
SCORE: 3 + 5 calories (airdyne)

rest 5 min

5 min @100%
- 5 toes to bar
- 200m run
SCORE: 4 rounds