Warm up(0:00-10:00)
Warm up
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

Mobility(10:00-12:00)
Elevated pigeon-1:00 min per

Skills/Teach(12:00-22:00)
Box jump
Height
Rebounding

Movement prep:
10 Seconds Small Hops
10 Seconds Tall Hops
4 Step-up / Step-down
4 Jump-up / Step-down

Wallball
Ball high in front
Relax arms

Movement prep:
5 front squat
5 push press
5 thrusters
5 wallballs

Kettlebell swing
Full extension
Hip hinge

Movement prep:
3 kb deadlift
3 russian kbs
3 kettlebell swings

Pull ups
Long hollow body

Movement prep:
10 scap pull ups
5 kip swings
3 strict pull-ups
3 pull ups

Run through(22:00-30:00)
100m run
5 box jumps
5 wallballs

100m run
3 kbs
3 pull ups

Metcon(25)
“Kelen Helly”

For Time:

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

1 Round of Kelly is:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen is:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Opt(12)
1000m row
5x3 muscle ups/c2b/gym goat
3x5 db curl super w/oh tricep ext
5x100m hill sprints

Finisher
30 w-raise
30 cuff iso
60 double crunch w/leg ext
1:00 min quad stretch per

Warm up(0:00-10:00)
:30 sec row
:30 sec knuckle drags

:30 sec bike
:30 sec walkouts

:15 sec row
:15 sec active spiderman

:15 sec bike
:15 sec active samson

followed by

Barbell warm up
5 goodmornings
5 back squat
5 elbow rotations
5 strict press
5 stiff leg deadlift
5 front squat

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

Skills/Teach(15:00-35:00)
Row-fast handle, straight arms, full rom
Bike-knees in, seat height, use arms and legs

Power snatch
Prep:
Burgner warm up x3
down and up
high wide
muscle snatch
snatch land 2 in, 4 in, 6 in
snatch drop

Power clean-
Prep: 
10 second hold receiving position 
2 High Hang Power Cleans 
2 Hang Cleans 
2 Power Cleans

Jerk-
Movement prep:
10 sec hold jerk catch
2 strict press
2 push press
2 jerks

Run through(35:00-40:00)
3 cal bike
3 pwr snatch
3 cal row
3 clean and jerk

Metcon(40:00-60:00)
"Power Down"
15-12-9
cal row
power snatch 95/65
directly into
15-12-9
cal bike
clean and jerk 95/65

Opt(12)
1600m walk/run
5x100m shuttle sprint
5x1 heavy clean and jerk
500m row

Finisher
30 t raise
:30 sec chest opener per
100 flutter kicks
1 min hamstring stretch per

12 min AMRAP
10 side squats alternating
10 C2B
10 swings 24kg/16kg
5+5 devils presses with one hand 24kg/16kg
10 wall balls 9kg/6kg
6 burpees

In a 30 Minute Window in Teams of 3:

4000m Row
Remaining time AMRAP:
30 Wallballs (20/14)
30 Power Snatch (42.5/30kg)
30 Toes to Bar

• Score = total rounds + reps

7rounds for time
-deadlift x 3@150/100kg
-pistols x 6(alt.)
-T2B x 9
TC18

AMRAP 9 min:

6 Thrusters (35 / 50 kg)
9 Pull-Ups
12 Box Jumps (50 / 60 cm)

Four sets of:

Hang Snatch x 2.2
(rest 10 seconds between doubles)
Rest 3 minutes

3 RDS:
100m Farmers walk 2x32/24kg
45-60sec HS-hold

Continuous work with as little rest as possible. Keep in mind that this is not for time, so don't rush it! Focus on your form in both movements and build that core strenght.

8x toes to bar
8x clap push-up
8x jump lunge to pull up
8x heavy thruster 40kg

For Time:
75 Repetitions