20min amrap:
200m run
2 rope climb ( use legs)
15 push-up

AMRAP 12
1 Power snatch
3 Push ups
5 T2B / V-ups
7 Box jumps

100 thrusters

4 RFT
20 Cal assault bike
10 ghd

Hang squat clean 5x3

Clean, four sets of threes.

Every 2 minutes, for 20 minutes (10 sets):
Back Squat
*Sets 1-4 = 3 reps @ 70-75%
*Sets 5-8 = 2 reps @ 80-85%
*Sets 9-10 = 1 rep @ 90-95%

2,4,6,8,10,12...
Power Cleans
Lateral Burpee over Bar
Sit Ups

135 min

SPORT (CONDITIONING + SKILL)
1.Conditioning
A. 5 rounds for time
12 deadlifts @ 70/47.5kg (155/105lbs) or 52.5/35kg (115/75lbs) >35 kg
9 hang power cleans
6 shoulder to overheads
3 thrusters
Time cap. 14 minutes
Result: 9.00

2.Skill
A. Rope climb – 5 with legs + 5 legless for time. 15’ rope
Time cap. 5 minutes
Note. Record your “tiebreak” after the first 5 rope climbs (w/ legs)
Result: 1 legless rope climb, tiebreak: 1.08

B. GHD sit-ups – 50 repetitions for time
Time cap. 3 minutes
Note. Record your set breakdown (e.g. 20+20+10)
Result: 2.12, sets 21+15+14

C. Double-unders – 300 repetitions for time
Time cap. 5 minutes
Note. Record your set breakdown (e.g. 70+50+25+25+30+45+25+30)
Result: 4.55, sets 9*30+29+1

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

5 Minutes of Parasympathetic Breathing