5 sets:
100 ft Plate pinch farmers carry (something difficult for 100ft that you can do unbroken)
10 strict Knees to elbows
10 Alt. Single leg Romanian Deadlifts holding light dumbbells in each hand (5 reps per leg each set)

Thursday 8th March 2018

CLUSTER (AKA SQUAT CLEAN THRUSTER)

1-1-1-1-1

Warm up and work up to a heavy single for the day. No Jerks.

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HANDSTAND WALKING

Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

A) Hand Walking (free or 2′ from wall)
B )Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release

Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

A. W.UP
AMRAP 5'
10 Hang Power Clean
20 DU
30" L-sit

B. Forza
EMOM 8'
3 Power Clean @70-80%
Drop and Reset

C. For Rep
AMRAP 5' x 3
30 Overhead Squat
20 Box Jump Over
Max cal Bike nel tempo rimanente
Rest 2'

D. For Time

50 DB Thrusters 20/10kg
row 400mt

E. Skill -max rep
Max Muscle Up in 2'30"
Rest 5'
Max Muscle Up in 2'
Rest 4'
Max Muscle Up 90"
Rest 3'
Max Muscle Up in 60"

F. Optional
1-3rnd
3x40"
L-sit complex
Posizione L-sitallungare gamba sinistra e tornare, allungare gamba destra e tornare, allungare entrmbe la gambe e tornare…Il tutto deve avvenire rimanendo alla sbarra
4×16
Front Rack Lunge Step+db
5×20
Banded Strict Pull Up

7-min. AMRAP
3-6-9-12-15-18-21-etc. of:
Thrusters
Chest-to-bar pull-ups

M 100 lb. F 65 lb.

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(17)
WRK 7:00 REST 3:00 WRK 7:00
8 db/kb goblet squats
24 jump rope/hvy rope/du's
8 v-ups

Finisher
50 rtw
1:00 quad stretch

6 rounds:
30s on, 30s rest for each exercise
Wall balls (20/14)
Med ball cleans (20/14)
Med ball squats (20/14)
Toes to bar
Hand stand walk
Pull-ups

AIkaa vastaan.

12 - 9 - 6
HSPU
Deadlift 80/55

rest 2 min

12 - 9 - 6
Bar over burpee
Deadlift 100/70

GO HARD!

• 5 Min AMRAP of:
Bar Muscle Ups

• Death by:
Strict Handstand Push Ups
1 rep al min 1, 2 reps al min 2, 3 reps al min 3 ecc. Sino a quando non riesci più a rimanere dentro
al tempo.

Sumodeadlift, 5 x 7