2"Giant" Sets:
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30 Second GHD Supine Hold
Rest 2 Minutes Between

AMRAP 5:
21/18 cal Air bike / Row (buy in)
18 Power snatch
15 Bar Muscle up / C2B / Pull up

Rest 5 Minutes

Rx:
Round 1: 50/35
Round 2: 40/30
Round 3: 35/25

12 min EMOM
1) 8 floor presses 60kg/40kg
2) cleans T&G 60kg / 40kg

4 Rounds for quality,
1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps.
1b) Band Resisted Russian KBS x 20 Reps.
1c) DB Serratus Crunch x 20 Reps.
Rest 2:00 after each completed round. Scale loading as needed.

Optional Accessory

CONDITIONING

6min AMRAP:

4 Devils Press 22,5/15kg
12 Wallball

RPE 3-4

EMOM 30:00
Minute 1: 45s Farmer Carry @32/24kg
Minute 2: 45s Squat Thrusts
Minute 3: 45s Assault Bike / Row / Shuttle Run
Minute 4: 45s Alt. Step-ups with DBs @61/51cm and @ 15/10kg
Minute 5: 45s Double Unders
Minute 6: 45s KB Windmills

On the 2:00 x 5 Rounds
40% of Max Kipping Handstand Push-ups
50' Front Rack Dumbbell Lunge

Athletes Build in Weight to a Heavy 50' Distance.

SPLIT JERK

Split jerk from rack:

3-3-2-1-1

6 x C2B
8 x Push Up
12 x Pistol alt.

10 burpees
10 cleans 80kg/55kg
10 push ups
10 back squats 80kg/55kg
100 DUs
30 cal row