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

4 ROUNDS EACH YGIG

- 5-10 Kipping Pull Up/C2B/T2B
- 30 DU/SU
- 5-10 Kipping Pull Up/C2B/T2B
- 10 Burpee to target

For time :

20 Sit-Ups
40 Air Squats
Run 400m / Row 500m
15 Sit-Ups
35 Air Squats
Run 400m / Row 500m
10 Sit-Ups
30 Air Squats
Run 400m / Row 500m

TC 12

40 hang DB snatch 2x22.5kg / 2x15kg
600m run (both)
20DB thruster 2x22.5kg / 2x15kg
10 burpee over DBs
5 wall walk

600m run (both)
20 DB thruster 2x22.5kg / 2x15kg
10 burpee over DBs
5 wall walk

20 DB thruster 2x22.5kg / 2x15kg
10 burpee over DBs
5 wall walk
10 burpee over DBs
5 wall walk

TC 37 min

AMRAP 5

Run 800m / Bike 2000m
Remaining Time :
15 Hang Snatch 20/15kg
15 Push-Ups

Rest 3:00

AMRAP 5

Run 400m / Bike 1000m
Remaining Time :
15 Thrusters 35/25kg
15 Bar Over Burpees

Rest 3:00

AMRAP 5

Run 800m / Bike 2000m
Remaining Time :
15 Front Squats 42,5/30kg
15 Pull-Ups

Rest 3:00

AMRAP 5

Run 800m / Bike 2000m
15 Deadlift 60/42,5kg
15 Air Squats

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

1) SkiErg Technique

2) Intervals

40s on/20s Off X24 (3 Rounds)

1) Max Reps Wall Ball
2) Max Calories SkiErg
3) Max Reps Lunges
4) Rest
5) Max Reps Burpees
6) Max Reps Situp/V-Up
7) Max Calories Row
8) Rest

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

280 m run
28 wb
28 sled push
28 sled pull
28 bbj
28 sandbag lunges
28 sandbag squats
280 m rower

3 rounds

FOR TIME

21-15-9

• Cal Row
• DDB Thruster

*every time you break a set: Do 5 burpees over rower.