RX
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep=50 ft)
– Add 5 burpee pull-ups after each round.

Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)

———

(Scaled Option)
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep=50 ft)
– Add 5 burpees after each round.

Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)

———

(Foundations Option)
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep=50 ft)
– Add 5 burpees after each round.

Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)

DELOAD WEEK

3 rounds
8-6-4 deadlift 60-70% 1RM
3 high box jump
Rest 2min

3-4 x E3MOM supersets of:

6-8 db bench press
6-8 double db row

For time
50 Abmat sit ups
40 Air squat
30 Alternating pistol squats ( scale: box / bench pistols)
20 Alt lunge jumps
10 t2b

Tc 10min

AMRAP x 5 MINUTES
3 Power Snatches
9 Box Jumps
-Rest 1:30-
AMRAP x 4 MINUTES
2 Power Snatches
6 Box Jumps
-Rest 1:30-
AMRAP x 3 MINUTES
1 Power Snatch
3 Box Jumps

AMRAP
1: 40/25kg Box 60/50cm
2: 50/35kg
3: 60/43kg

For time:
30 Pistols
25 Pullups
20 DB Snatches 22,5/15kg
15 Box Jumps
10 Thrusters @80% of 3RM
15 Box Jumps
20 DB Snatches
25 Pullups
30 Pistols

AMRAP 12
3-6-9-12-15-....
Wall Balls
Toes-to-bar
Sumo Deadlift High Pulls 50/35kg

ON AN 18:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Power Clean

Shoulder press
10-10-8-8 @60-65%+

AMRAP 10
10-20-30-40-50-... Double Unders
1-2-3-4-5-... Wall Walks
5-5-5-5-5-... Toes-to-bar