10 min

15 1 käden käsipainotempaus
15 etunojapunnerrus

1) EMOM X 10 Minutes:
- Min. 1 - Push Jerk x 3 @ 115-185/55-115 lbs.
- Min. 2 - Burpee Pull-Ups x 5-8

... REST 3 MINUTES...

2) EMOM X 10 Minutes:
- Min. 1 - Thrusters x 3 @ 95-155/65-115 lbs.
- Min. 2 - Pull-Ups x 5-10

... REST 3 MINUTES...

3) 10 Minute AMRAP:
- 10 Cal. Row/Ski Erg/Airdyne/100 Meter Run
- 10 DB Thrusters @ 35/20 lbs.
- 30 Double Unders/60 Single Unders

*Can also use KB's instead of DB's for Thrusters, if needed

No belt, no bouncing
Rest 2-3 minutes btw set

Pick one of following gymnastics complexes:

RX:
5 sets of
5 Strict C2B
5 Kipping C2B
Rest 1:00 between sets

L1:
5 sets of
3-5 strict pull up
3-5 kipping pull up
Rest 1:00 between sets

L2:
5 sets of
Negative pull up x 5 (jump to chin over bar and slow decent)
Rest 1:00 between sets

• Snatch pull: 3x3
• Snatch balance: 3x3
• Snatch: 3x3

For time
50 KBS 24/16
10 burpee box over
30 KBS
10 burpee box over
10 KBS
10 burpee box over

Mobility:
Roll hamstrings
hip openers
dowel wrists + shoulders
dowel hinge practice (emphasis on head position and where you are looking)

Move Prep:
Mini Band around ankles: side steps
Mini band around wrists: ext rotation pulses + push up hand side step

10mins

Heavy Thrusters

Find your 1RM in fifteen minutes.

+amrap @60%

Conditioning
1 RFT:
30 Power Cleans, 80/60
30 Burpees Over the Bar
30 Calorie Row

Conditioning
21 HPC (60/40), 21 Burpees over Bar, 100 DU
15 HPC (60/40), 15 Burpees over Bar, 75 DU
9 HPC (60/40), 9 Burpees over Bar, 50 DU