Push press 4 RM, then max reps @ 90%

3 rounds of:
6 Strict T2B
6 Ab-wheels
6 Crunches
6 Reverse crunches
6 Hollow rocks
6s Hollow hold
Rest

Weighted chinup 4-3-2-1 reps

For total time

4 Rounds of
8 Snatches* @ 52.5/35kg
12 Burpee box jump-overs, 24/20″

Then, rest 3:00 before continuing with:

4 Rounds of
8 Thrusters @ 52.5/35kg
12 Bar-facing burpees

• Snatches can be done as power, split or squat snatches

Target time. < 16:00 (w/ break)

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Complete as many reps as possible in 14 minutes of

• 1,200-meter ruck
• 24 toes-to-bars
• 12 push jerks
• Max box step-ups with your ruck in the remaining time

♀ 125-lb barbell, 30-lb ruck, and 20-inch box
♂ 185-lb barbell, 45-lb ruck, and 24-inch box

5 rounds for quality of:
Row Calories, 4 mins
Bike Erg Calories, 4 mins
Ski, 4 mins
mobility movement from below
- green zone 65-75% HR
Mobility to be performed in b/w switching the machine:
Round 1: 2 mins Couch Stretch L/R
Round 2: 3 mins Wall Squat Stretch
Round 3: 1:30 Banded Lat Distraction L/R
Round 4: 2 mins Thoracic Spine Foam Rolling
Round 5: 1 min quad roll e/s

EMOM x 10

2 power clean + 1 jerk (50-70%)

be fast, not too heavy

Every 3 mins for 30 mins, alt. btw:
500/400m Row
30/24cal AB
- You should be able to complete both stations in less than 2 mins each

12min AMRAP:
2+2 TGU
40m KB OH carry
5 Man makers
40m Farmer's carry
10 MB over shoulders
40m MB Bear hug carry