Push press 12-10-8-6 reps

3 x 8 min work, 2min rest

A.
EMOM 8
1. 10-15 cal erg
2. 8-12 burpee

B.
AMRAP 8
21 DB/KB deadlift
15 DB/KB hang power clean
9 DB/KB stoh
40 DU/ 80 single under

C.
AMRAP 8
7 box jump
14 wall ball
21 KBS

Standing Banded Abs
3 x 10 reps, 3s up. Rest 60s

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10/10 Single Leg Glute Bridge-Ups
1:00/1:00 Half Pigeon or Figure 4 Stretch
-Rest as Needed b/t Sets-

14-minute clock:

2k Row

In the remaining time AMRAP:

25 Double-Unders
10 Burpees

Banded deadlift 3x12 reps

8 rounds for time
5 HSPU
25 situps

TC 16 minutes

Working 3 on 2 off. Switch A and B (30 minutes and 6 intervals)
A.
20/15 Cal Row
15 DB Thrusters 22.5/15kg
Max bar over burpees
B.
100 Double Unders (1:20 max time)
15 Pull ups
DB snatch 22.5kg/15kg

Alternate hands on the DB.
Score is burpees + snatches
Scale double unders to ~1:20 of skipping. Singles 250

Tall clean - build weight over 4 sets
5 reps
4 reps
3 reps
2 reps

Split jerks from the rack
3 @ 60%
3 @ 65%
3 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%

Paused clean high pull - pause for 1 sec in maximum extension
4 x 3 @ 65% of max clean

Romanian deadlifts
5 x 6 @ 65% of conventional deadlift

Optional accessories
Tri-set with barbell
10 good mornings
10 heavy KB swings
10 GHD hip extension

A) 3 sets for quality of
6/6 single arm tempo push press
12 stiff legged tempo deadlift (double KB)

• 31X1 tempo for both movements
• Try to increase weights each set or use the same weights

B) Death by swing and burpees

EMOM until failure:
Min.1: 10 russian KB swing + 1 burpee
Min.2: 10 russian KB swing + 2 burpees…and so on.

C) Afterparty
Jefferson curl to squat
3x5@light-moderate weight