1000m Row
then immediately
21-15-9 reps of
Box Jump @ 61/51cm (must step down)
Kipping Toes to Bar.

Record any scaling and other details.

For time;
3 x Rope Climb
3 x 10m Sled Push @ 80/60kg
12 x Snatch Dumbbell @ 50/35lbs (alternating).
3 min CAP

20 min on the minute:
Front Squat x 4-10 @ 75% (from rack)
Box Jump (step down) x 8-20 @ 61/51cm
Hang Power Clean x 6-12 @ 50% (from floor)
Strict HSPU x 2-6 (add deficit if required, pike scale reps up to 6-12),
Rest

Rotate each minute.

Record weights, scaling, reps and thoughts.

16min OTM:
5-20 x Kipping Toes to Bar
20 x Lateral Jump
1-6 x Strict Chin-Up
Rest 1min

Record any scaling and important details.

Record weight, reps/rounds and other details.

7 rounds

Clean
+
5/4/3/2/1/1/1 Front Squat @ 33X1

Round one is clean + 5 squats. Round 2 is clean + 4 squats etc.
Rest approx 2-3 mins between sets.
Goal is increase load each set.

EMOM40
1. 45s Row @70-75% effort
2. 12-14 Alt. box step up
3. 5/5 DB Side plank rotation with

4. 12-14 Alt. DB snatch
5. Rest

PERFORMANCE
FOR TIME
60 Wall Ball @20/14lbs
40 Box Jumps @61/51cm
20 Power Snatches @60/42.5kg

---

FITNESS
FOR TIME
60 Wall Balls @ light or lower
40 Box Jumps / Step-Ups
20 Power Snatches @ light

• RPE 8
• Video: https://vimeo.com/850474551?share=copy

4x
3min ON/2min OFF
alt. A and B

A) AMRAP of:
12 DB Hang Clean & Jerk 2x22,5/15kg
8 Toes-to-bar

B) 15/12 Calories
15 Wall Balls
+
Max Calories in the remaining time

AMRAP in 10 minutes:

6 Hang power cleans 70/50kg
12 Box jumps 30/24"
6 Strict pull-ups