Double Tabata. (AMRAP)
Power Clean 40/25kg
Push Press 40/25kg
Alternating btw. movements.

Max hold

2x3 65%
2x2 70%
2x1 80%

4 ROUNDS
1000m bike erg
25 GHD

Total 105 min
5 min of assault bike
Skillwork: BMU practice for 20 min
Power snatch ladder 15, 20, 25, 30, 32.5, 35
Run 300 m, 10 box jump, 5 pull ups

B.
Keep a running clock for B and C…
Three rounds for time of:
500 Meter Row
10 Power Snatches (135/95 lbs) = 43 kg > 32.5 kg
15 Box Jumps (24″”/20″”)
20 Pull-Ups
Results: 7.50, 7.50, 10.02 = 25.42
Avg/max HR 169/187, 180/192. 178/192

C.
When the running clock hits 20:00, perform the following… > 30.00
For time:
25 Shoulder to Overhead (135/95 lbs) = 42.5 kg
50 Back Squats (135/95 lbs) = 42.5 kg
100 Kettlebell Swings (24/16 kg)
200 Double-Unders
Result: 26.40
Avg/max HR 176/187
Total 56.40, 173/192

15min emom

Row 12cal
Thrusters @40kg x12
Du's 30
Bar over Burpee x12
2x hang squat clean

1min Easy row
10 squat to hamstring
1min Easy bike
5/5 Perfect stretch
1min Easy ski
10 Scap push up

30sec Moderate row
30sec Moderate bike
30sec Moderate ski

1) Machine
2) 6+6 Gorilla Row
3) 5-5-4-4-3-4-4-5-5 Front Squat
4) 10 V-Up & 10s Hollow Hold

A,
For time:
50 Man Makers @22,5/15kg

1 rep = Renegade Row + Push-up + Squat Clean + Shoulder-to-Overhead + L Overhead Lunge + R Overhead Lunge

Goal: sub 18 mins

B,
For quality:
3x6 L/6 R Eccentric Stiff Legged Deadlifts, pick load
3x6 L/6 R Tempo Reverse Lunges, pick load
1x200 Banded Leg Curls
3x6 Eccentric Dumbbell Pull Overs, pick load
3x6 Tempo Strict Press, pick load
1x75 Banded Pull Aparts

Eccentric Stiff Legged Deadlifts- 6 secs lowering
Tempo Reverse Lunges- 3 secs down and up
Eccentric Dumbbell Pull Overs- 6 secs lowering
Tempo Strict Press- 3 secs down and up

Bench press
4x4