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4 Rounds
300 metres sprint run
1 min rest
100 metres sprint run
1 min rest
200 metres sprint run
REST 5 MINS BETWEEN SETS.

Workout details:
Run the 300 metres at a controlled sprint,
Run the 200 at the same pace you started the 300 metres

120 min
WU for 10 min

A. Split jerk 15 x 1 @ 65 % + 1 RM, EMOM
3x42.5 3x45 3x47.5 6x50

B. Power snatch
25 30 35 37.5 40 42.5 PR! :)

C. Back squat

D. Skillwork: MU practice for 20 min

3 rounds for time of

• Run 800 meters
• Rest 2 minutes

Then, practice controlled descents from a handstand for 20 minutes.

Buy in: 200 m Farmer's Walk 30kg/20kg-ish/hand

Alpha: 5 min AMRAP
5 Burpees
10 Pistols alternating
32 DUs (fast)

rest 4 min

Beta: 5 min AMRAP
5 Power Jerks
10 Box Jumps
Ring Plank 15''

rest 4 min

Alpha: 5 min AMRAP
5 Burpees
10 Pistols alternating
32 DUs (fast)

Buy out: 200 m Farmer's Walk 30kg/20kg-ish/hand

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Keep good posture on the Farmer's walks: chest up, shoulderblades down, no hanging with the neck.

Pistols: weight on the heels. Scale to on the box if needed. No rubber bands.

Double-Unders: if you can do 32 in two sets, go for Doubles, otherwise x3 with Sinlge-Unders. 5 minutes go fast.

On the 2:00 x 5 Sets:
3 Power Cleans
3 Front Squats
3 Push Jerks

• Build To a heavy set.

100 Thrusters or Wall Ball Shots

Anytime the bar drops
100 M run
10 K2C with a wall ball

In 20 minutes perform 150 DU or 300 SU and 25 lateral burpees, then
remaining time AMRAP:
9 reps of SDHP (40/25kg)
20m farmers walk (24/16kg)
8 reps of T2B

Team of 2 finish 1, then finish 2
1. BOTH have to complete all reps, not total
50 Light Deadlift (165lb cap)
25/ Under Switch + Crab Reach
25 Box Jumps
50/ See-Saw DB Shoulder Press (30lb cap)
50 OH Band Triceps (loop from high bar)
100 Back Fly Tubing Bands
Sprint Curve 5x .08miles

Then,
2. EACH PARTNER
50 Partner Nordic Curl (kneel on AbMat)
50 Partner Resisted Ball Chest Press
50 Partner Leg ups (hold onto ankles)
50/Hand Partner Plank high Fives (facing each other)

37min