Every 90s x 6

1 Clean + 2 Hang clean + 1 split jerk

Power Clean + Split Jerk

7 x ( 3 + 1 ) 7 Sets, climb in 85% OF C&J

Push Press

3 x 3 @ Heavy Sets

Front Squat

3 x 4 @ 90%

For time

• 1,000 weighted step-ups

♀ 35-lb ruck, 20-inch box
♂ 45-lb ruck, 20-inch box

RestDay!

For time

• Designated calories on the Echo bike (see below)
• 9-6-3 Sandbag ground-to-shoulders

♀ 18-12-7 calories, 100 lb
♂ 21-15-9 calories, 150 lb

10 Rounds For time:

500m Bike ( 200m Run )
3 Ring Muscle-ups

TC 20

Handstand holds
Strength Circuit – 2 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
10 Prone PPT pulses & hold last rep (10-sec)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
10 to 20 Handstand shoulder taps

(Rest as needed b/t exercises)
Rest 60-seconds between rounds

Row

For time :

1000m
750m
500m

Rest 2 min btw sets.

Barbell cycling – for quality (unbroken sets*)

10-9-8-7-6-5-4-3-2-1
Power clean and jerks
Overhead squats

– Rest as needed between sets –

Weight options. 43/30 kg (95/65 lbs) – 52.5/35kg – 61/43 kg – 70/47.5 kg – 83/61kg

** All sets of each movement need to be unbroken (so 10 UB power clean and jerks to start, then drop the bar before 1st set of 10 overhead squats)*

3 rounds:
10 ring row/pull up
10 V-up

3 rounds:
10+10 one arm KB push press
10 push up