KB or BB Thrusters
Strict Pullups
6-5-4-3-2-1
*Increase weight as reps decrease. Try kipping pullups if you're having trouble with strict pullups

Finisher:
20 seconds on/ 10 seconds off x 8
Swings
rest 1 minute
Burpees

Row 1k
Rest 1min
Row 500

Total time: 5:19.8
3:26.7
1:53.1

AMRAP 15

5 Power Cleans at 70/50kg
10 Toes to Bar
15 Swings at 32/24

3 Rounds, 5 Cleans, 10 TTB, 2 Swings

For Time:

50 Abmat
50 DU
50 Abmat
50 Walking
50 Abmat
50 Burpees
50 Abmat

21-15-9

Thrusters #95/65
Pull-ups

Reps of 10-9-8-7-6-5-4-3-2-1
Squats - 65% of 1RM (235#)
Pullups
(13:23)

Short Rest

In 12 minutes:
Row 1500m (5:46)
Jerk AHAP (225#)

5 rep max back squat 5 RM

Warmup group run to Levee

Form into 2 person teams. You Go / I Go format

Partner 1 = levee sprint then 10 pushups on top of levee, run back down and tag partner who is resting
repeat for 7 rounds

*When both partners have completed 7 rounds. They will run back to the gym as a 2 person team.

Seated Shoulder Press Machine + Side Plate Bends (each side) + Air Squats:
- 25kg x 10 + 20kg x 10 + 10
- 30kg x 10 + 20kg x 10 + 10
- 37kg x 10 + 20kg x 10 + 10
- 44kg x 10 + 20kg x 10 + 10
- 51kg x 6 + 20kg x 10 + 10
- 25kg x 15

Dumbbell Front Raises + Back Extensions:
- 3 rounds
- 6kg x 15 (each arm) + 20

Standing Dumbbell Shoulder Press:
- 14kg x 10
- 16kg x 10

Seated Reverse Shoulder Fly Machine:
- 26kg x 10, 33kg x 10, 40kg x 10

Seated Barbell Press (Palms facing body - underhand grip):
- 25kg x 10, 30kg x 10, 35kg x 10

Incline Dumbbell Press (Palms in) + Incline Butterfly Curl + Single Arm Dumbbell Bent Over Row:
- 22kg x 10 + 14kg x 7 + 34kg x 10
- 24kg x 10 + 14kg x 7 + 34kg x 10
- 26kg x 10 + 14kg x 7 + 34kg x 10
- 28kg x 10 + 14kg x 7 + 34kg x 10
- 30kg x 10 + 14kg x 7 + 34kg x 10

40 Strict Pull Ups

Dumbbell Bench Press + Barbell Bent Over Row:
- 28kg x 10 + 60kg x 10
- 30kg x 10
- Fractured finger...

Ride 6km