AM: 60 min
2 min run/1 min walk

PM: 60 min
Warm up 15 min
1.GS
A. HSW 10 min
- 5 m.

B. MU 50 min
- Skill drills
- MU 10 x 1

C. Bfly + bfly CTB 20 min
- Bfly - 25 reps
- BCTB - box sets x 3
- Kip swing + CTB 2 x 3
- CTB singles 5 x 1

D. EMOM8: kip HSPU x 4 reps

2.WL
A. Clean pull + Squat clean
Build to challenging 1+2 for the day

3.Strength
A. 4 sets:
10 KB Front rack step ups (Heavy!) - 4 x 12 kg
8-12 Archer ring rows - 10 12 10 10 reps
- Rest 90 s. between rounds-

Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Row 1000 meters
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups

Clean and jerk

10 x 1 @ 78+% go every 1:00-1:30

– First lift @ 78%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 78%(V)–>81%(V)–>84%(X)–>79%…)

Pullups
5-4-3-2-1

Bench Press
5 sets
20kg = 45
30kg = 66
50kg = 110
50kg = 110
50kg = 110

BB Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press
7 rounds
1 min work
1 min rest
4 sets in a minute=28 sets

3 rounds for quality

20 weighted hollow rocks
10 barbell rows (you choose the weight
10 + 10 side rises
10 ring rows

With partner complete the total reps of

30 hang power snatch (60/40 kg)
30 muscle ups
30 power cleans (60/40 kg)

Work in turns (other one works while other one rests etc)

Scale MU to C2B/ or pull ups

TC 15 min

Pre-WOD:
Work up to a heavy complex of the following movements:
- 1 Snatch Grip Dead Lift
- 1 Hang Snatch

WOD - For Time:
15-12-9
- DL (#225/185)
- Shoot Thru's

Post-WOD:
- 3x1 Minute Weighted Plank
- 1 minute Pigeon Stretch each side

• 2min. Row/Bike

• 2 rds:
  6-8 Qoblet squat
  6-8 KB swing
  6-8 Reverse lunge
  6-8 Burpee w/ Push up

• Mobility...

• Work on: Front squat

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Wide-grip Pull Ups 5 reps
Strict Handstand Push Ups 5-7 reps
Pistol Squats 10 reps
Toes to Bar 7 reps

• 2min. Row/Bike

• 2 rds:
  6-8 Qoblet squat
  6-8 KB swing
  6-8 Reverse lunge
  6-8 Burpee w/ Push up

• Mobility...

• Work on: Front squat