4 x 4-minute rounds, for max calories/reps of

• Bike for 20 seconds, rest 10 seconds
• Burpee for 20 seconds, rest 10 seconds
• Row for 20 seconds, rest 40 seconds
• Row for 20 seconds, rest 10 seconds
• Burpee for 20 seconds, rest 10 seconds
• Bike for 20 seconds, rest 40 seconds

• 2min.: Row/Bike/Run

• 5+5 Spider lunge + twist

• 5+5 Up/down dog

• 5+5 Kang squat

• 30s. Kipping swins

• 1min.: Row/Bike/Run

• 2 rds:
  4-6 Front squat
  4-6 Thruster
  4-6 OHS

• Mobility...

muscle clean + non contact power clean practice

7' AMRAP
3 power clean
3 frontsquat
6 push up

For time, With partner
Row 5000m
40 Devils Press 2x22,5kg/2x15kg
40 Step over box 2x22,5kg/2x15kg
40 Hang Dumbell snatch 2x22,5/2x15kg
Split as desired. YGIG

Partner WOD
24min amrap
200m partner run
3 push press 52,5/35kg
6 Strict Pull ups
9 TTB
12 RKB Swings 32/24kg
15 cal Row
Alternate exercises

0-3' 35 Cal row
3-6' AMRAP
10 Dball Sqt
10 Dball over burpee
6-9' 35 cal row
9-12' AMRAP
10 Dball Clean
10 Dball over burpee
12-15' 35 cal row
15-18' AMRAP
10 Dball Press
10 Dball over burpee
18-21' 35 cal row

6min amrap
8-12-16…
Cal on rower
Between each set 20 air squats
3min rest
6min amrap:
8-12-16…
Rkb swings 32/24kg
Between each set 20 Mountain climbers
3 min rest
6min amrap:
8-12-16…
DB Push press
Between each set 20 Sit ups

• 400m Run (easy)

• 2 rds:
  9 Squat
  7 Ring Row
  5 Push up

• 400m Run

• Mobility...

• Work on:

• Clean and jerk

• Rope climb

To prepare for or recover from ACFT conduct: 800 meter run, then
3 rounds: 20 air squats, 10 sit ups, 5 push ups.

Log results in notes.

5x5
Behind the neck snatch grip press