4 Supersets x Every 3:00

5 + 5 Scull Crushers
10-15 Toes to Post

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00 Lat Prayer Stretch on Box
5/5 Moose Antlers
10/10 Single Arm KB Bent Over Rows

-Rest as Needed b/t Sets-

12 wallballs
12 cals row

A,
5 rounds for quality of:
Farmer Carry, pick load, 15m
Sled Pull, pick load, 15m
Rest 2 mins

B,
0:00-5:00
AMRAP 5 mins: Toes-to-bars and Clean & Jerks
Teams of 2 - complete as many rounds as possible in 5 mins of:
9 Toes-to-bars
5 Clean & Jerks, 185/125 lbs

Complete in teams of 2.

While one person completes the couplet the other rests.

5:00-10:00

AMRAP 5 mins: Toes-to-bars and Clean & Jerks
Teams of 2 - complete as many rounds as possible in 5 mins of:
7 Toes-to-bars
7 Clean & Jerks, 61/43kg

Complete in teams of 2.

While one person completes the couplet the other rests.

10:00-15:00

AMRAP 5 mins: Toes-to-bars and Clean & Jerks
Teams of 2 - complete as many rounds as possible in 5 mins of:
5 Toes-to-bars
9 Clean & Jerks, 43/30kg

Complete in teams of 2.

While one person completes the couplet the other rests.

C,
For quality:
100 Seated Banded Leg Curls
3x 10 Back Extensions
Arms Overhead Hip Hinge Hold, 3x 20 secs

5 rounds, go every 2:30

5 strict pull ups
5-8 push ups

---

Row 800/700m
...moving into
50 box jumps step down
40 T2B's
30 alternating devils presses with single DB

TC16

Split jerk from the rack
10 x 1 - start first lift @ 80% of max split jerk
Then each lift you make (as long as it’s not a scrappy rep) add 3% to percentage
If you miss a lift go down 5%
Log heaviest lift

Low hang clean, below the knee
6 x 1 @ 85% of max clean

Clean pull
2 @ 90%
2 @ 95%
2 x 2 @ 100%
2 @ 105%

Optional accessories:
1 min hollow hold into max effort bent over row @ 50/30kg
x3

Every 10 min x 4
30 sit ups
20 push ups
60 m double DB suitcase walking lunges 15/10 kg
40 cal row, ski or bike or 800 m run

9'AMRAP
1 KB complex
7 cal airbike

1KB complex: 5 dbl KB swing + 3 frontsquat + 1 thruster @2x20/12kg

up
EMOM 6 @ increasing pace
1) Row
2) SkiErg
+
2 rounds
5 Inchworms
5m/side KB front rack duck walk
10 Hand to hand KB swings
+
2 rounds
5 Table top raises
5/side Single-leg DB snatch
10 Tension swings
+
3 rounds @ increasing pace and load
1 Wall walk
4 DB snatches
2 Ring muscle-ups
6 GHD sit-ups
8 Wall balls
60-seconds rest between rounds

Kettlebell clean and press 5 x 5 (one arm at a time).
Rest 2 min. After each set.
Start light and do 5 sets with climbing weights.
Main focus on getting the technique right for the clean and using full range of motion in the press.
No push pressing.