1) Rope Climbs: Accumulate Volume. Full recovery between sets (1-2 minutes).
- Adv: 10/8 Legless
- Int: 10/8 w. legs
- Beginner: Technique + 3-4 Half Climbs

2) Handstand Push-ups: 4 x 5-6. Rest 60s.
- Strict or Deficit
- Kipping
- 1 Abmat Kipping
- Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s.

3a) Supinated Grip BB Rows: 3 x 10. Rest 30s.
3a) Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.

4) Hollow Hold: Reverse Tabata: 8 x 10s Work/20s Rest.

"Four Leaf Clover"
AMRAP in 28 min

2 mins of burpee box jumps
2 mins of Thrusters (KBs, BB, MB or DB)
2 mins of sit ups
2 mins of KB swings
2 mins of rest

• Pick a weight that is lighter for the thrusters and KB swings because of 2 min time frame.

• Also pace yourself on each movement since it is 2 min long. Don't go all out on the first 30 sec. set a good steady pace.

• Try to have everything set up close together so you can go right into the next movement. You will get a 2 minute break after each round of the 4 movements.

Every 90s for 10 rds:
1 snatch pull + 2 hang squat snatch
( start moderate and build from there)

OHS 3-3-3 ( barbell from ground)

Barbell condition:

4 rds:
5 tng squat snatch
10 cluster
5 Power snatch

Rest 2min btw rds. One barbell, same weight on every movement. M:155-115lbs F:110- 80 lbs

Accumulate 90s L-sit
weighted backextension 3x10

3 rounds for time
20 WB
20 Sumo DL High Pull @30/20kg
20 Box jump @ 60/50cm
20 Push Press @30/20kg
20 cal row

1 min rest between rounds
Score : total time

Timecap: 30 mins

1000 Meter Row
6 Rounds “The Chief” (135/95)
500 Meter Row
4 Rounds “The Chief” (135/95)
250 Meter Row
2 Rounds “The Chief” (135/95)

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

Front squat
3 x 5 @ 70-75%,
2-3min recovery between sets

8 rounds, 20 seconds on, 20 seconds off:
* Hang power snatch, max reps (40-50% 1RM snatch)

Rest 90 seconds.

For time:

• 400m run with sandbag (20/15kg)

Post results for both

6 min AMRAP:

• 1 x deadlift (75% 1RM)
• 1 x burbee (both hands touch the bar 6 inches above max reach)
• 2 x deadlift
• 2 x burbee
• 3 x deadlift
• 3 x burbee ...

E2MOM for 10 rounds:

20m Prowler Push + burpee

Overall RPE 4-5 (first rounds are easier, rounds 7-10 makes this workout spicy)

Push the prowler hard. Add one burpee to each round. Final round is with 10 burpees. You should complete each round under 60sec.