3 rds

8 Wall Squat
20 pull apart
5+5 Sideways box step ups /w Kb

3rm thrusters

5 Rounds:
7 Bar Muscle-Ups
7 Lateral Burpees over Bar
7 Power snatches 95/65
7 Lateral Burpees over Bar

• sub 7 dips + 7 pull-ups or ring rows for muscle ups

30 min (5 rounds)

Round 1 (6 min)
10 squat jumps
10 push ups
10 WB

Round 2 (6min)
12 plank jacks
12 dips
12 alternating jump lunges (12 each leg)

Round 3 (6 min)
15 burpees
15 T2B
15 STO (mb, DB, or kb)

Round 4 (6 min)
15 v ups
12 box jumps
10 decline push-ups

Round 5 (6 min)
10 squats
10 HSPU
30 mountain climbers

• all rounds are AMRAP
• score is total reps for each round

4RFT

25 Wallball 20/14p
5 Snatch 55/45kg
6 Strict HSPU

Db push press 3x12, 3x5

Partner WOD
6min amrap
P1: 40m farmers carry
P2: amrap push ups
Straight into
6min amrap
P1: 250/200m Row
P2: amrap burpees
Straight into
6min amrap
P1: 40m bear crawl
P2: amrap pull ups

3 rounds
250m run
10 walking lunges
10 ring rows

Snatch Technique
On the 2:00 x 4 Sets:
3-Position Muscle Snatch
1 Pausing Overhead Squat
1 Snatch Balance

*start with empty barbell and add weight each set

Squat Snatch
On the Minute x 5:
5 Squat Snatches @ 50-60% 1RM

*weight stays same

30 min / 6 min for each RD

Round # 1 (6min)
10 jump squats
10 push-ups
10 WB

Round #2 (6min)
12 plank jacks
12 dips
12 alternating lunges

Round # 3 (6 min)
15 burpees
15 T2B
15 STO (MD, DB, or KB)

Round #4 (6min)
15 v ups
12 box jumps
10 decline push-ups

Round #5 (6min)
10 squats
10 HSPU
30 mountain climbers

• rest 2 min b/w RDS
• All RDs are AMRAPs *score is total reps for each round

A, Back squat week 2 , cycle 1
1x3@70%
1x3@80%
1x3+AMRAP @90%
Rest 3-4 mins before the amrap! GO ALL OUT!

B,
Bench Press (close grip) 2x15, using same weight per set
Bent Over Barbell Row 2x15, using same weight per set
Shoulder Press 2x15, using same weight per set

C,
Every 1 min for 7 mins do:
4 Kipping Pull-ups
4 kipping Toes-to-bars
Jump rope the remainder of each min (single under)