Warm Up

800m Run

15 PT

15 GM

10 Air Squats @20x1

2x5 Pull Ups

2x5 Strict HSPU’s

1min Band Squat

25m Band Walk

Strength

10 EMOM

Back Squat @20x1 4 reps

WOD

“Jackie” for Time

1000m Row

50 Thrusters 45/35#

30 Pull Ups

• 5-5-5-5 of:
BB Bench Press (0:01 pause)
90% 5RM 5-5-5-5 reps
Pause @ on chest

Strength / Skill:
5x1 Dead Lift @ 85% 1RM

WOD:
12min AMRAP
5, 10, 15, 20, 25 ... etc. Wall Balls (20,14)
10 Burpees between each set of Wall Ball
Note: Record the last round of Wall Balls completed plus any additional reps of wall balls into next round. 30+1 = completed the 30 rep round of wall balls and 10 burps and completed 1 rep into the round of 35 Wall Balls.

Post:
50 GHD Back Extensions
Note: Not for time.

30 Min ergo

3 rounds:

• 10 Deadlift
• 10 Squat
• 10 Push-Up

AMRAP 7:00
3 Squat Cleans @82.5/57.5kg
9 Bar Facing Burpees

• Goal: Hard effort & fast singles on the heavy squat cleans.

A. Warm Up

4 Rnd
30" HS Hold
10 Burpees Target

B. Forza
Warm Up
Pause Power Position Hang Squat Clean
6×3
poi
Above Knee Hang Squat Clean
7×2 @80% 1RM

C. For Rep
AMRAP 4' x 4
2 Burpees Target
2 Double DB Snatch
4-4, 6-6, ecc...
Rest 2'

D. Skill
10 Rnd
2-4 Bar Muscle Ups con Vest
Rest: 2'

E. For Time
5 Rnd
15/12 Calorie Ski
10mt HS Walk a muro/libero

F. for rep
5 Rnd
5' Row max cal

G. Optional Acc...
RND 1-3
Tempo Pistols 8 lato
5×10 DB Strict Press

Work on modified deficit HSPU.

1. Find your max deficit HSPU only feet on the box.

2. Find your max deficit HSPU the knees on the box.

Spend 5 minutes in bottom of squat position

Hold plank as long as you can