2 rounds of:
20 x C2B / Pull up
Rest 20s.
10 x C2B / Pull up
Rest 20s.
20 x OHS (42.5/30kg)
Rest 20s.
10 x OHS
Rest 3min

For time:
400m run
8 db push press
24 weighted lunge
400m run
16 db push press
16 weighted lunge
400m run
24 db push press
8 weighted lunge

Pull ups 4x8 (try to decrease tension from last week)

Superset with

Alternating crab reach x10/

Superset with

Inchworm to extended plank x10

4 minute sets
22 minutes

For Time

• 100 x Sit up
• 90 x Air squat
• 80 x Mountain climber (40 +40)
• 70 x DU
• 60 x Russian Swing (24/16kg)
• 50 x Push Up
• 40 x Box Jump (50/60cm)
• 30 x Burpee
• 20 x Pull Up
• 10 x HSPU

B.
Complete as many reps as possible in 7 minutes of:
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

CLEAN

5 x 3 n. 70 % max

AMRAP 5:
15 Hang Clean 60/45 kg
15 Burpee Box Jump over

Rest 3 minutes

AMRAP 5
15 Pull Ups
15 Wall Ball 9/6 kg

EMOM for 7:00 – 2 T&G Power Clean & Push Jerks. Add weight each minute to a near maximal double.

Deload

Every 30 sec for 10min:

1 snatch at 60-65% 1RM