Perform 8-10 sets of weighted pullups in sets of 5 reps
(when finished with weighted pullup sets do squats)
Perform 6-10 sets of weighted back squats in sets of 6 reps.

For Time:
25 R arm snatch
25 kb swing
25 L arm snatch
25 R arm push press
25 Goblet Squat
25 L arm push press

used yellow kb

Dumbbell side raises

Snatch
With a running clock
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from a rack
C. 8:00-12:00
work up to a heavy single hang Squat Snatch
D. 12:00-16:00
work up to a heavy single Squat Snatch
E. 16:00-20:00
work up to a heavy single Front Squat

In teams of 2

12 minutes window:

• 100 wall balls (1 each, passing to each other) - 5 burpees penalty each one if the ball drops

• 30 Squat Cleans (between the 2)

• Max reps of Russian Double KB Swings in the remaining time (only 1 can be working at the time)

• Score is the total number of KB Swings.

4rds.

10 x snatch 60/40kg
10 x box over jump
1 x rope

Tc 10 min.

Rest 5 min.

3 rds.

10 x clean 60/40kg
20 wall ball

Tc 10 min.

Rest 5 min.

For time

100 x DU
100 x DL 60/40kg

With a partner, do:

160cal ROW
80 Wallball shot 30lbs
80 kbs 32kg
80 GHD Situp
80 Power Clean 80kg

I go, you go. 50/50 split

Rest ~10min

75 OHS 40kg

Go solo, if you drop bar, first time do 2 toes to bar, second time do 4, then 6 and so on until finished.

35 thrusters @ 40/30kg for time

5 rounds, each for time, start a new round every 4 minutes
15 box jump overs
12 push presses @ 52.5/35kg
9 chest to bar pull ups

In teams of 2

AMRAP 7 minutes

1 Power Snatch
1 Burpee facing the bar

Only 1 work at the time