5 Rounds For Time:
400/300 Meter Row
2 Rope Climbs (15ft.)
10 Power Snatches 43 / 29 kg

Time Cap: 20 Minutes

Run

3 sets:

500m Fast
90sec rest
400m Fast
90sec rest
300m fast

Rest 5 min

4 Rounds
A1) Back Squat x 5
6-0-X-1
Rest 1:30
A2) Gorilla row x 8+8
2-0-X-0
Rest 1:30

1 x 4 (60%)
1 x 4 (70%)
1 x 4 (80%)
1 x 3 (90%)
2 x 4 (90%)

Percentage from 1RM

A,
Clean & Jerk 1x1

Use the heaviest weight you can for the set.
Find a heavy single for the day within 20 min.

B,
3x [ 1 Tall Clean + 1 Push Press ]
3x [ 1 Tall Clean + 1 Push Press ]
3x [ 1 Tall Clean + 1 Push Press ]
3x [ 1 Tall Clean + 1 Push Press ]
3x [ 1 Tall Clean + 1 Push Press ]

Use the heaviest weight you can for each set.
Rest as needed between sets.
Find a heayv set of 3 within 5 sets.

Try to improve weight from last week.

C,
Teams of 2 - for time:
Farmers Carry, 24/16kg 800 m
60 Shoulder-to-Overheads, 70/47kg
400 Double Unders
20 Strict Handstand Push-ups
Accumulate the following in any order.

Complete in teams of 2.

Partners work together and share the work. Both can work at the same time.

Goal: Sub 22 min

D,
3 rounds for quality of:
Wall Sit, 20 secs
Back Rack Hold, pick load, 20 secs
Barbell Row Hold, pick load, 20 secs
Rest 1 min

Back Rack Hold- 1RM Back Squat weight
Barbell Row Hold- curl grip; moderate

A: Drop snatch + 2x snatch balance up to heavy
B: Power clean + front squat + squat clean
C: Split Jerk from front squat up to heavy

Bonus Cardio Party

Zone2 Cardio - 10 sets
3:00 Bike
1:00 Burpee
1:00 Situps
1:00 Lunges

3 RFT:

150m Run
20 Box Step Overs
20 Hang DB Snatch

Ascending Ladder for 3:00:
1 Bar Muscle-Up, 4 Box Jump Overs (24″/20″)
2 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
3 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
Continue to add (1) Bar Muscle-Up per round until the cap is reached.

Rest 3:00

Ascending Ladder for 3:00:
1 Ring Muscle-Up, 4 Box Jump Overs (24″/20″)
2 Ring Muscle-Ups, 4 Box Jump Overs (24″/20″)
3 Ring Muscle-Ups, 4 Box Jump Overs (24″/20″)
Continue to add (1) Ring Muscle-Up per round until the cap is reached.

Rest 3:00

Ascending Ladder for 3:00:
1 Bar Muscle-Up, 4 Box Jump Overs (24″/20″)
2 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
3 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
Continue to add (1) Bar Muscle-Up per round until the cap is reached.

• Run 400m
• Row 500m

• Bike 1000m

• Mobility ..