5 min amrap

• 5 Thrusters 40kg
• 5 Pullups

TIMES TO BEAT

Beginner athlete: 4 rounds and 1reps
Average athlete: 6 rounds and 2reps
Advanced athlete: 8 rounds and 2reps
Elite athlete: 10 rounds and 3reps
Regional athlete: 11 rounds and 1reps

5 rounds for time:
1 Rope Climb 4m
6 C2B
1 Rope Climb 4m
12 Power Cleans 43/30kg

4 rounds of:
Barbell deadlift x5
Max push ups

Then 4 rounds of:
Barbell Bent over row x10
Weighted crunch (use a db) x20
Mes ball Russian twists x20

Finisher
2x500m row (2 mom rest between sets)

STRENGTH
1a) Split Stance Single Arm Landmine Press: 4 x 8 each. Rest 45s.
- perform 1-2 warm-up sets then 4 sets at working weight.
1b) Landmine Single-Leg Romanian Deadlift: 4 x 6 each. Rest 45s
- perform 1-2 warm-up sets then 4 sets at working weight.

CONDITIONING
EMOM 15
Minute 1: 100M Run
Minute 2: 15 Hand Release Push-ups
Minute 3: 20 Air Squats
- Goal: Efficient, smooth pace with perfect movement, 20-30s of rest each round.

EXTRA CREDIT
Seated DB Lateral Raises: 3 x 15. Rest 60s.

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

CONDITIONING
For time with a partner:
"Buy-in"
1 Mile Medball Run (20, 14)
"Karen + Isabel"
150 Wall balls (20, 14)
30 Power Snatches (135, 95)
"Cash-out"
1 Mile Run (no medball)
*One person works. Split as desired.
- Goal: Start slow and build to a challenging but sustainable pace for the duration.

30:00 Time Cap

EXTRA CREDIT
1a) Ring Support: 3 x 10-20s. Rest 20s.
1b) Hollow Rocks: 3 x 30s max reps. Rest 40s.

**COOLDOWN
**Biphasic Lat Stretch x 60s each side.

CONDITIONING
AMRAP 20 with a partner:
50 Wall balls (20, 14)
50 Calorie Row
50 Kipping Handstand Push-ups
*One person works - split as desired.
- Goal: Tough pace, big splits on the Wall ball and Calorie Row, smaller sets on HSPU.
Rx+: Strict Handstand Push-ups

FINISHER
AMRAP 10 of "Bodybuilding:"
10 DB Hammer Curls
10 DB RDLs
30 Plate Russian Twists (total)
Rest 60s after each round.
*Done individually - not with a partner

EXTRA CREDIT
10 Minutes of "Recovery" - bike, row, Sledpull Powerwalk (light) jog at a conversational pace.

COOLDOWN
Three-Way Banded Shoulder/Lat Stretch x 20-30s each position.

50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents

• 2-3min. Row/Bike/Run

• 2x
  6-8 Deadlift
  6-8 Muscle snatch / clean
  6-8 OHS / Front squat
  6-8 Press

• Mobility...

2x
3- position snatch
3- position clean
3 Tall jerk
3 Split jerk

• Work on Snatch & Clean + jerk

Skill: 5 mins working on partner assisted strict RMU

Wod: 28 min Emom
Eve : 10 thrusters@40/30
Odd : 10 BBJO@24/20”

Wod: grab and partner , start on different things and alternate every round. Go hard and fast!