E2MOM for 12 minutes:
5 Strict Pull-ups
5 Chest to Bar Bull-ups
5 Swings from Top Position
5 Toes to Bar

Max rounds in 10 minutes
50m Farmer's walk (AHAP)
10x Pull-ups
50m Farmer's walk
10x Push-ups

Conditioning
"Run BMC"
200m Run
1 Round of Barbara:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
400m Run
2 Rounds of Mary:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
600m Run
3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
800m Run

Hang Power Snatch
On the Minute x 3 – 3 Hang Power Snatches
On the Minute x 3 – 2 Hang Power Snatches
On the Minute x 3 – 1 Hang Power Snatch
Build throughout, finishing with a heavy single in the final minute of the EMOM.

“Daily Dozen”
AMRAP 12:
12 Barbell Facing Burpees
9 Power Snatches (115/80)
6 Bar Muscle-ups

Midline
4 Rounds:
500 Meter Row at 2k Pace
21 GHD Sit-ups
Rest 1:30 Between Rounds

Track WU, 2 lanes
Dynamic High knees, kicks, lunges, squats etc
3 types of crawls
Lateral plank walks
Fast feet
Broad Jump
8-10min

3x3x80%

CORE
150 m ROW
1 to 10 BURPEES

150 m ROW
10 to 1 KTE

WU 500m
Intervals 500m

3-Position Squat Snatch + Snatch Balance
5 Sets @ 65%

Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets @ 80%

Pausing Snatch Pulls
5 Sets of 2 @ 98%
2 Seconds Pause at Knee

Back Squat
All Sets completed “On the 2:00”
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%

Conditioning
5 Rounds For Time:
5 Ring Muscle-ups
15 Thrusters (75/55)