Warm-up

1:30/1:00/0:30 @ increasing pace of each
1) Run
2) Row
+
Build to workout weight for DB movements
* Practice a few short sets of box jump overs, burpees over the rower and Kipping Toes-to-Bar Complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
@ workout weight
100m Run
3 Devil’s presses
6 Box jump overs
3 DB Clean and jerks
250m Row
3 DB thrusters
6 Toes-to-bars
3 Burpees over the rower

AMRAP 15

4 rounds (2 rounds/ arm)
9 db hang power clean
6 shoulder to overhead
3 thruster

300m run

CINDY with a pair

AMRAP 20

5 PULL UP
10 PUSH UP
15 AIR SQUAT

Primer:

4-6 sets of 2 jerk ”Catch hold” against rig. As hard as possible for 2-3s. and reset.

A) Snatch & Clean and power jerk

Build up to a 1RM power snatch of the day in 12 minutes.
Rest 3:00 minutes
Build up to a 1RM power clean & power jerk of the day in 12 minutes.

B) Conditioning

4 Rounds for time of:
6 Snatches
5 Clean and jerks
4 Thrusters
Rest 2:00 min between rounds
Choose a moderate weight (60-70% of 1RM power snatch)

3 Rounds for time

Bike 1000m
15 – 12 – 9 Bar muscle-ups ( Use Band If needed )
15 – 12 – 9 Shoulder to overheads @ 85/60kg

Target <16min

1) Keep your pace on the Bike, 2) Be confident in the transitions, take a few extra breaths as needed to go for bigger sets on the bar muscle-ups and shoulder to overhead, but break before going to failure.

Have a plan for how you intend to break up the bar muscle-ups and shoulder to overheads. Aim to keep these to big sets, even unbroken if you can, but plan to split the sets before you’re forced to in order to sustain your pace.
For the muscle-ups, keep your transitions to these quick and start the first set right away, then rest between the sets. For the barbell, you might need to take a few extra breaths before picking the bar up to be able to go for a big set.

7 rounds for time of

• 1 legless rope climb, 15 ft
• 10 burpees

40-60 Minute Bike, Run, or Row @ Zone 2

3-4 Sets:
A. 8-12 Single Dumbbell Bench Press (Each Arm)
B. 100ft. Single Arm Kettlebell Farmers Carry (Each Arm)
C. 8-12 Banded Tricep Pushdowns

*Repeat from 6.27.22 

On the 2:00 x 15 Rounds:
500/400 Meter Bike Erg
AMRAP “Angie”

"Angie":
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

*Score: Total "Angie" Reps