For time:
21-15-9
Box jumps 24/20"
Strict Pull ups

30-20-10
Pistols Alternating
TTB

50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents

• 15 Min AMRAP of:
Handstand Push Ups 15 reps
Plyo Box Jump Overs (60/50 cm) 15 reps
Walking Lunges 30 reps

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Clean (3’’ pause) + Hang Squat Clean
Use 95% load Heavy of last week
Pause above the knees.

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

5 min amrap

• 5 Thrusters 40kg
• 5 Pullups

TIMES TO BEAT

Beginner athlete: 4 rounds and 1reps
Average athlete: 6 rounds and 2reps
Advanced athlete: 8 rounds and 2reps
Elite athlete: 10 rounds and 3reps
Regional athlete: 11 rounds and 1reps

3-4 Sets of:
20 Banded Pulldowns
15 Light DB Extensions to Forehead

Lepoa

185 pound Back squat, 24 reps
135 pound Jerk, 12 reps
185 pound Back squat, 20 reps
135 pound Jerk, 10 reps
185 pound Back squat, 15 reps
135 pound Jerk, 7 reps

Five rounds:
275 pound Deadlift, 5 reps
25 Sit-ups