A.
Three sets of:
Bench Press x 6-8 reps @ 20X0
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps @ 10X0
Rest 2-3 minutes

B.
Against a 4-minute running clock, perform the following:
Row 500 Meters
20 Wall Ball Shots
Pull-Ups x Max Reps

Rest 4 minutes between sets, and complete a total of four sets (32 minutes total).

For time:

30 Burpees
20 Thrusters (35/25)
20 Burpees
20 KBS (24/16)
10 Burpees
20 Front rack Lunges (35/25)

Snatch (technique)
1. First pull + second pull
2. Snatch pull
3. Hig hang snatch

For Time
30 Rounds:
CTB x1
Burpee x1
TTB x 1

3 Rounds for quality:
10 Reverse Hyper Sub
10 Weighted Leg Raises
2 Rope Climbs (legless if possible)
10 Arch Rocks
10 Hollow Rocks

Strength

Deadlift 3RM

then:

Touch and Go Deadlift 3 x 10 (go heavy)

A.

Every other minute, for 14 minutes of:

Odd minute: Clean x 5
Even minute: Handstand hold x 30s

or

Experienced athletes

Every 4 minutes, for 20 minutes of:

Clean x 1.1.1.1 (rest 10 seconds between singles)

Rest 30 seconds

Strict Handstand Push-Ups x max reps

B.

Three rounds for time of:

15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)

4 rounds;
20 x Double KB Rack Lunge
12 x Clapping Push-up
20 x Wall Ball
- Rest 3 mins between rounds.
- Doesn't need to be unbroken.

Record round times, scaling, loads and other details.

In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
400 Meter Run
Box Jump Overs
Burpee Pull-Ups
Wall Climbs

Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

5 kierrosta:
Power clean x 10 50/35kg
Thruster x 10
CTB x 10