561rep

Handstand walk 400 meters in as few sets as possible (AFSAP).

Tempo Back Squat (31X1):
2 x 8

Tempo Front Squat (31X1):
1 x 8

Perform 2 sets of Back Squats, followed by 1 set of Front Squats.

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5 Rounds for Time:
10 Power Cleans 95/65
10 Thrusters 95/65

A: Oly
Snatch
60% x2
65% x2
70% x2
75% 2x2
Clean & Jerk
60% x2
65% x2
70% x2
75%2x2
B: Strength
Front Squat
65% 3x2
C:Conditioning
5RFT:
20 Calorie Row
10 Thrusters 42/30kg

Find your 3rm thruster from the ground in 20min!

5 rounds

7 powerclean + 7 front squats + 7 push press + 7 back squats

Rest 2 min between the set

weight 50 % of front squat 1 RM

AMRAP 12
5 DB thrusters 35/25p
5 Burpees
*otm 1 Bar MU

BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

4X5 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

Conditioning

“Amanda”

9-7-5 of:

Muscle-Ups
Snatches (full) 135/95#

For time.

LUB

Mobility a lot: 45-60 min Mobility

EMOM 6 (0:40 work / 0:20 easy)

1) Row
2) SkiErg
3) Air bike

Tabata: Butt "for quality"

Complete the tabata with these four movements:

Hip thrust
Hip thrust top hold
Hip thrust top quarter
Hip thrust top hold with adduction/abduction

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Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.