10 rounds

5 Front squat
7 Burpee
10 KB Swing
20m Farmer walk

10 min AMRAP
10 x dumbell snatch left
10 x walking lunges
10 x dumbell snatch right
10 x walking lunges

For time;
100m Row
21 Wall Ball
250m Row
15 Wall Ball
500m Row
9 Wall Ball
750m Row
3 Wall Ball

For Load

Hang Snatch Doubles (2 reps). 7 sets, add weight each successful set.

For quality and minimum rest:

• 5 minutes handstand walk
• 4 minutes muscle-ups
• 3 minutes plank hold
• 2 minutes burpees
• 1 minute L-sit hold

No rest between exercises.

Record weight used and other details.

Maximum distance farmer's walk (32/24 kg or more or stone carry) in 6 min. On the minute 12 air squats.

Workout starts with the squats

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