2 rounds
8 Table top pulses
8 Scapular wall slides
5 Scapular pull-ups
0:10-0:20 Hollow hold
0:10-0:20 Arch hold
+
2 Rounds w/ empty barbell for QUALITY
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push presses behind the neck
3 Hang power snatches
3 Push presses
3 Front squats
3 Thrusters
+
Build to workout weight for power snatches and thrusters
* Few short sets of bar-facing burpees and toes-to-bars between weights
+
2 Rounds @ workout weight
4 Power snatches @ 43/30kg (95/65lbs)
4 Bar-facing burpees
4 Thrusters @ 43/30kg (95/65lbs)
4 Toes-to-bars

Partner Workout ( You GO, I GO)
Every 6 mins x 5 sets

1st set
Dumbell “Fran”
21-15-9
Kipping Pull up
Dumbell thruster 2x22,5/15kg
Remaining time is rest!

2nd set
21-15-9
Box jump @60/50cm
Dual dumbell snatch @
Remaining time is rest!

3rd set
21-15-9
1 Push up + 1/1 Renegade row
DB Box step over @50cm
Remaining time is rest!

4th set
21-15-9
Dual Dumbell Cl & Jerk
Strict Pull up / partner assisted Pull up
Remaining time is rest!

5th set
21-15-9
Dual dumbell burpee
Bear hug sand bag squat
Remaining time is rest!

-ring muscle up & progressions
-gymnastics holds: handstand hold

muscle snatch + hip power snatch practice

7' EMOM 5 power snatch @ rpe 7

A)

3 rounds

• 500m run
• 20m heavy sled push
• 250m ski
• 20m sb walking lunges

Rest 2 min

B)

3 rounds

• 500m run
• 20 x thrusters
• 250m row
• 60m farmer’s carry

tc 20min each

Kipping hspu

2 rounds
0:30 Hang from bar
8 Scapula push-ups
8 Push ups
8 Slow, controlled plate squats*
* Holding a plate (or KB) in front for counter-balance
+
Build to workout weight for DB Hang CnJ and Box step overs
* Practice few sets of wall balls and wall walks between weights
+
@ Workout weight
12/8 (cal) BikeErg
8 Wall balls @ 9/6kg (20/14lbs), 10′ target
4 DB Hang clean and jerks @ 2 x 22.5/15kg (50/35lbs)
12/8 (cal) SkiErg
8 DB Box step overs, 20″ @ 2 x 22.5/15kg (50/35lbs)
2 Wall walks

4 Rounds for time

15 Box jump-overs (24/20″)
12 Deadlifts @ 102/70kg (225/155lbs)
9m Handstand walk

Time cap. 15:00

Overview. A classic triplet with deadlift sandwiched between its common companions. The challenge will be to keep your pace while the fatigue accumulates across the rounds.
Strategy. You can make up a lot of time on the box jump-overs if you’re efficient. Find a good rhythm, move fast but controlled enough to not need a big break before the deadlifts. Aim for deadlifts to start unbroken but don’t hesitate to switch to quick 7-5 or similar split or even quick singles as needed to keep moving. The HSW is short so don’t hesitate to quick up and see what you’ve got. Use the transitions from HSW back to the box as an opportunity to recover and catch your breath a bit.
Instructions. Set the equipment up about 2m apart. Have a lane that allows for the HSW to be done unbroken.
Debrief. Take 2–3 minutes after the workout to reflect
– How did your lower back handle the workout? If you had trouble, why do you think that was?
– Did you maintain a consistent pace on the Box jump-overs or did you slow down significantly in rounds 3-4?
– How were you transitions between movements?
– Name two (2) things that went well and one (1) you’ll improve on next time.
Movement options.
Box jump overs → lower box → Box step overs
Deadlift → 92.5/65kg (205/145lbs), 84/61kg (185/135lbs), 70/47.5kg (155/105lbs) or 61/43kg (135/95lbs), weight that’s challenging but you won’t get stuck with. You can scale the weight up to 125/92.5kg (275/205lbs) if wanted (and you can do these sets unbroken).
HSW → 3 Wall walks

half TGU 3x6/6

10' EMOM
1: 5/5 renegade row
2: 5 pull up

12' AMRAP
12 burpee
12 tuck up
12 alt. DB snatch
3' rest
9' AMRAP
9 burpee
9 V - up
12 alt. DB snatch
3'rest

6' AMRAP
6 burpee broad jump
6 ttb
6 DB goblet thruster