Squat Clusters*
Complete 3 sets:
Squat 4-6 reps
Rest 4-5 minutes between each set
+
Push Press 3RM
+
10min amrap:
250m row
10 burpees
10 RKB swing 24/16kg
30 DU/90SU

*Squat clusters: For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight.
For set 2 & 3, use 95% of your 1 RM. Complete between 4-6 reps at this weight.
Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible.

6 x 0:45' AMRAP of Conans https://vimeo.com/175115146
Rest 1:2

Complete the heaviest set possible*
+
Strict Chin ups 3xMax
+
Partner WOD:
Cash in 80 cal rodd
60 wallballs
50 pullups/ring rows
50 thrusters 40/30 kg
40 toes to bar/hanging nee raises
40 shoulder to overhead 40/30
30 front rack lunges 40/30 kg
30 handreleased pushups
20 RKB Swing 24/16
20 burpee boxjumps

*Complete the heaviest set possible:
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.
*Work up to the heaviest set of 3 reps possible.

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

5 Min AMRAP of:
One-Arm KB Swing Snatch Dx (24-32Kg) 5 reps One-Arm KB Swing Snatch Sx (24-32Kg) 5 reps

• 10 Min of:
Assault Bike

4’ @ 60% MHR
3’ @ 70% MHR
2’ @ 80% MHR
1’ @ 90% MHR
2’ rest +
• 12 Interval of:
Assault Bike 10’’ @ max effort
50’’ very easy pace
Record best peak Wattage in 10’’ max effort

WOD 4
10 min AMRAP
6 + 6 DB snatch @ 15 kg
8 TTB
12 double DB deadlift @ 2 x 15 kg
4 + 4 m. walking lunges with 15 kg plate OH
Result: 5 rounds + 12 snatch + 1 TTB = 183 reps
Placing: 14.

WOD 5
"Jackie" - 8 min cap
1000 m row
50 thrusters @ 15 kg
30 pull up
Result: 25 pull up
Placing: 45.

Total placing: 22.

1) 2-4 rounds:
10-25 ghd
5-20m hs walk

Rest 90s btw rnds

2) 10-9-8-7-6-5-4-3-2-1
Bench press, use 60-65% of 1rm

After every set complete 1 legless, scale to 1-2 normal rope climb

Deadlift
2-4-6-8-10

Clean pull 4x3
Clean & jerk 7x 2
Push press 3x3