Alternate A1/A2

A1. Strict press, rest 2:00 before A2
3 Sets of:
1 @ 88-94%1RM (2-3 RIR)
– Rest 0:20-0:30 –
6 @ 74+%1RM*

A2. Strict pull up, rest 2:00 before A1
3 Sets of:
1 @ 88-94%1RM (2-3 RIR)
– Rest 0:20-0:30 –
6 @ 74+%1RM*

Flow. 1 strict press @ 88-94%, rest 0:20-30, 6 strict press @ 74+%, rest 2:00, 1 strict pull up @ 88-94%, rest 0:20-30, 6 strict pull up @ 74+%, rest 2:00, etc until 3 sets of each complete

Partner wod

AMRAP 12' (waterfall style)
12 Dumbbell Thruster @15/10kg - P1
10 Burpee - P2
250m Row/500m Bike - P1

(2nd round: P2,P1,P2
one person working at a time)

Rx+: @22.5/15kg

2' Rest

For Time: (YG,IG)
50 Alt. Dumbbell Snatch @15/10kg
40 Sit-up
30 Incline Push up
20 DB Box Step up @50cm
10-10 cal Machine each
20 DB Box Step up
30 Incline Push up
40 Sit-up
50 Alt. Dumbbell Snatch

Time cap: 16 min.

Rx+:
Dumbbell @22.5/15kg
Push up

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2-3 rounds
5 Inchworms
5 Jefferson curls
10 Air squats, slow and controlled
+
2-3 rounds
8 Box step ups
8 Handstand shoulder shrugs
8 Hand to hand KB swings
+
Build to workout weight for DB movements
* Practice a few rope climbs, shuttle run turns and wall balls between sets
+
@ workout weight
10/7 (cal) Row
8 DB box step ups
5 Shuttle runs
6 DB hang clean and jerks. alt
– Rest 0:30 –
10/7 (cal) Row
8 Wall balls
5 Shuttle runs
1 Rope climb

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Scapular pull-ups
+
2 Rounds
8 Scapula push-ups
8 Hand release push-ups
8 Tension swings
5/way Scapular rolls
+
Build to workout weight for deadlift
* You can “pre warm-up” front squat as you build up the deadlift (up to workout FS weight)
** Do a few short sets of burpee pull-ups, chest-to-bar pull-ups and bar-facing burpees between deadlift/FS sets
+
5-3-1 @ workout weight
Deadlifts
Burpee pull-ups

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercis

4 Rounds for time

15 Box jump-overs (24/20″)
12 Deadlifts @ 102/70kg (225/155lbs)
9m Handstand walk

Time cap. 15:00

Overview. A classic triplet with deadlift sandwiched between its common companions. The challenge will be to keep your pace while the fatigue accumulates across the rounds.
Strategy. You can make up a lot of time on the box jump-overs if you’re efficient. Find a good rhythm, move fast but controlled enough to not need a big break before the deadlifts. Aim for deadlifts to start unbroken but don’t hesitate to switch to quick 7-5 or similar split or even quick singles as needed to keep moving. The HSW is short so don’t hesitate to quick up and see what you’ve got. Use the transitions from HSW back to the box as an opportunity to recover and catch your breath a bit.
Instructions. Set the equipment up about 2m apart. Have a lane that allows for the HSW to be done unbroken.
Debrief. Take 2–3 minutes after the workout to reflect
– How did your lower back handle the workout? If you had trouble, why do you think that was?
– Did you maintain a consistent pace on the Box jump-overs or did you slow down significantly in rounds 3-4?
– How were you transitions between movements?
– Name two (2) things that went well and one (1) you’ll improve on next time.
Movement options.
Box jump overs → lower box → Box step overs
Deadlift → 92.5/65kg (205/145lbs), 84/61kg (185/135lbs), 70/47.5kg (155/105lbs) or 61/43kg (135/95lbs), weight that’s challenging but you won’t get stuck with. You can scale the weight up to 125/92.5kg (275/205lbs) if wanted (and you can do these sets unbroken).
HSW → 3 Wall walks

non contact squat clean + squat clean + split jerk

"In every 30"" x 8 sets" 1 clean & jerk

2 Rounds
8 Box step ups
8 Handstand shoulder shrugs
+
1-2 rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall-facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
+
Build to workout weight for deadlift
* Few short sets of box jump overs and handstand walk between weights
+
@ workout weight
6-4-2
Box jump overs
Deadlifts
+
9m Handstand walk