3x3 (~90%)

3 rds for quality
6-10 reps Strict chin up
rest 30 sec
10 reps DB/KB spress
rest 30 sec
20 hollow rocks
rest 1 min

Front squat 1RM

AMRAP 20:
20m Single Arm OH KB Carry Right
20m Single Arm OH KB Carry Left
20 Air Squats
20m Front Rack KB Carry Right
20m Front Rack KB Carry Left
20 Hollow Rocks
60s on Bike, Rower, Jog, Ski Erg, or Stairs x 1

4x3 Minutes on : 1 Off
60 Double Unders
16 DB step overs 2x22.5/ 15kg
Max Bar Facing Burpees

Score is total burpees from all rounds

In a 5:00 Window x 4 Rounds:
Row 250 Meters / 1 Stairs
Remaining time: Max Rounds of:
5 Kipping Pull-ups
10 Renegade Rows (50s/30s) (total reps)
15 Box Jumps w. step down (24, 20)
Rest 60s between rounds

• Score = Total Rounds of AMRAP

4-5 rounds, rest as needed:

1) 3 Back Squat ,RPE 4 (1-2 reps in the tank)

2) 5+5 Standing Single Arm DB Press (Tempo 5010, 5sec down)

3) 5 Weighted Pull-Up, TEMPO 5010, 5sec Down)

3 Rounds of:
1a) Power Clean Building in weight each set x 1. Rest 30s.
1b) Wallball x 5. Rest 30s.
1c) Handstand Push-up or Scaling Option x 3. Rest 30s.

• Use this to get ready for the conditioning workout today.

EMOM 18 mins :
1 min : 10 Double KB/DB Clean & Jerk @20kg/12kg
2 min : 15/12 cal row
3 min : rest

3 positon Squat Snatch ( 15 mins)
Build to daily max in 5 sets
- high hang
- mid thigh
- floor