Seated DB Cleans: 3 x 15. Rest 60s.

AMRAP 5:
30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Bar Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Power Snatches (115/80)
Max Lateral Bar Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
9 Power Snatches (135/95)
Max Lateral Bar Burpees

Optional Accessory:

GYMNASTIC CONDITIONING

10min EMOM:

1) 10m Handstand Walk or 30sec Handstand Hold
2) 20m Double KB Front Rack Walk

RPE 3-4

In teams of 2, for quality, complete together:

120 Alternating Single-Arm Dumbbell Snatches (6+/10+ kg)
14 Rounds of Run

5 rounds for quality:
8 Alt. Double DB box step ups 2x20/15kg
12 Bench press @60%
16 Hollow rocks
20 DU

Unbroken sets, rest as needed!

DB Pull-overs: 4 x 10. Rest 60s.
*between sets complete 10-15 Banded Hammer Curls

For time:
5000/4500m Row (Partner hangs)
4000m Skillmill run (Partner holds hs)
You can only work when partner is in hold! 💪🏼

8 RFT
10 Box over jump
7 From hang to OH left w. 24/16kg KB
7 Front Squat left w. 24/16kg KB
7 From hang to OH w. right 24/16kg KB
7 Front Squat right w. 24/16kg KB

Time gap 12min

Warm up(0:00-10:00)
"Line drill"
Run 200 Meters 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Banded walk(down and back)

Barbell warm up
5 Good Mornings
5 Back Squats
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility(10:00-15:00)
Couch stretch-1:00 min per
Elevated child's pose-1:00 min

Pointers/Skill(15:00-20:00)
Pull up-
Long hollow body
Prep:
10 scap pull ups
3 kip swings
1-3 strict pull-ups
3 pull ups

Deadlift-
Chest over bar, load hamstrings, keep bar close to body.

Bike-
Knee over pedals, use arms

Row-
Full range of motion, quick handle return

Metcon(20)
“Mixed Feelings”

5 Rounds, On the 4:00

12 Pull-ups

16 Deadlifts (135/95)

20/14 Calorie Schwinn Bike, 200m row or 200m run-your choice

Score equals slowest time

Opt(12)
1600m walk/run
5x5 back and hip ext
5x5 ghdsu
3x2 hang snatch

Finisher
30 band pull aparts
15 cuff iso per side
30 slow bicycles
1:00 min plank
1:00 min hamstring stretch

Warm up(0:00-10:00)
10 walkouts
10 air squats

10 cal row
10 air squats

10 active spiderman
10 air squats

Mobility(10:00-15:00)
Pigeon pose-1:00 min per
Wrist stretch-1:00 min per
Chest stretch-:30 sec per side

Pointers-
Row-quick handle return, chest high, full r.o.m.

Wallball-keep ball high in front of face, full r.o.m.

DB hang clean-alternate every 5 reps, pull under db. Focus on good form throughout.

Weightlifting(20:00-35:00)
Squat cycle-week 3- pull your chart.

Metcon(20)
"Speed Boat"

3 Rounds For Time:

30/21 Calorie Row

25 Wallballs (20/14)

20 Dumbbell Hang Clean and Jerks (50/35) alternate arms every 5 reps

Opt(12)
-FT20-300m row on the 2:00 min x5. Stimulus-Sprint, score equals slowest time.

-3x10
alternate hammer curls ss w/dips-your choice on style of dips

-1600m walk/run

Finisher
30 w-raise
15 side plank punch thru
30 leg ext to hip raise
1:00 min quad stretch per