10 rounds for time of:
10 back squats 135/95
100 m Row
Rest 30 seconds.

8-9 Basic Endurance CF
15-16 Weightlifting Technique (Snatch)
16-17 Core
17-18 Core
18-19 mobility
19-20 Basic Endurance CF

5 rounds, rest as needed:

1) Strict C2B
2) Strict Ring Dip

RPE 4

Alternating On the Minute x 12 (6 Rounds):
Even – 30 Seconds Max Strict Ring Dips
Odd – 6-6-4-4-2-2 Deadlifts
Score for max strict ring dips is your lowest round. Deadlifts are
intended to be touch and go, building to a heavy set of 2 on the final round.

On the 2:00 x 6 Rounds:
Rounds 1-2:
5 Push Presses
Rounds 3-4:
4 Push Presses
Rounds 5-6:
3 Push Presses
Aim to build throughout all six sets, finishing with a moderate to heavy triple on round 6.

4 Rounds, not for time:
15m Single Arm Farmer Carry each side, AHAP.
30 Banded Pull-Throughs
20 Steps DB Walking Lunges (total)
10 Banded Pallof Press each side, Wide Stance + 1 count hold at the end of each rep.
*Rest 2:00 Between rounds.

*No scoring today, instead list ONE goal to achieve at the gym within the next 60 days.

4-5 sets, rest as needed.

5-10 Strict C2B
5-10 Strict HSPU

AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Row

rest 3 minutes

AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row

rest 3 minutes

AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Row

rest 3 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row

EMOM 5min
8 Thrusters

3 rounds
10+10 box steps ups kb/db front rack
20 V-ups
20 Superman rocks