Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

Women: 65 lb, 95 lb, 125 lb, 155 lb
Men: 95 lb, 135 lb, 185 lb, 225 lb

10-9-8-7-6-5-4-3-2-1 for quality
Deadlift @60% 1RM
DB bench press 2x22,5/15
Rest

Rotate in three people groups: Deadlift --> DB bench press --> Rest

5 rounds For Time
Time Cap 15 min
12 Deadlift 60/45
9 Hang power clean
6 Push Jerk

EMOM 20 (40sec ON/20sec OFF)
A) Max reps Wall Walks or Handstand Walk for distance
B) Max reps Double Unders
C) Max reps Toes-to-bar
D) Rest

DELOAD WEEK

A) Every 45s for 12 rounds
1 clean & split jerk 50-65% 1RM

B) In 10 minutes
Find max weight for 1rep Turkish get-up

DELOAD WEEK

On the minute for 12min
1. DB burpee deadlift 2x22,5/15
2. Plate overhead carry
3. Rest

AMRAP 8
6 Handstand Pushups
12 Wall Balls
24 Double Unders

Rest 2min

AMRAP 6
4 Handstand Pushups
8 Wall Balls
16 Double Unders

Complete as many reps as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

• Aim for HR zone 1-3
• Scale and rest as needed
• Low intensity and steady pace

EMOM 12min x3
*rest 2min between EMOMs

1)EMOM 12min:
1. 50sec erg
2. 20m+20m single arm farmers carry
3. 20m+20m single arm front rack carry

Rest 2min

2)EMOM 12min:
1. 50sec jump rope
2. 40sec walkouts
3. 40sec prisoner lunges

Rest 2min

3)EMOM 12min:
1. 50sec erg
2. 50sec bear complex with empty bar
3. 5-8 back squat + 5-8 OHS with empty bar

Optional cooldown:
5min easy erg / tabata

Shoulder press
8-8-6-6 @65-70%+