rx
For time:
2 rounds of:
12 burpees over the bar
12 cleans (29/43 kg)
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 cleans (34/52 kg)
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 cleans (38/61 kg)
12 burpees over the bar
12 thrusters

Time cap 16:00

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intermediate
For time:
2 rounds of:
12 burpees over the bar
12 cleans (20/29 kg)
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 cleans (25/38 kg)
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 cleans (29/43 kg)
12 burpees over the bar
12 thrusters

Time cap 16:00

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beginner
For time:
2 rounds of:
12 burpees over the bar
12 cleans (10/20 kg)
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 cleans (15/25 kg)
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 cleans (20/29 kg)
12 burpees over the bar
12 thrusters

– The load is a suggested starting point. If you are completing all the workouts in the
Foundations division, you are free to decrease or increase the load as your skill level allows.

Time cap 16:00

6x6 Back Squat @ heaviest weight of 10 reps from the 1st week

• 2min rest between sets

3x3 clean high pull

frontsquat 5-4-3-2-1

OHS 4 x 4
- leave two reps in the tank
- rest 2-3 minutes between sets

Option 1
AMRAP 8:
50 double-unders
8 strict handstand push-ups

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Option 2
AMRAP 8:
35 double-unders
4 pike push-ups

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Option 3
AMRAP 8:
50 single-unders
8 push-ups

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Goal & Intensity
-Build pressing endurance and upper-body stamina while managing breathing under fatigue.
-Aim for 4–6+ rounds; double-unders should take ≤ 1 minute, strict HSPU in 1–3 sets.
-Adjust reps so quality stays high—no failed reps.
-Strengthen hamstrings and midline to support better positions and resilience.
RPE: 7–8—challenging but repeatable effort.

3 x TABATA

1) Row
1min rest
2) DB Push press (22,5/15kg)
1min rest
3) Side plank rotations

Snatch Balance

2-2-2-2-2

Go every 2:30

Seven rounds for time of:

24/16kg Kettlebell swing, 15 reps
42,5/30kg Power clean, 15 reps
15 Box jumps, 24"/20" box

TC 30

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Snatch five times one rep.