3 HPC

2R:
2 min AMRAP - 5 pullups + 7 BJ 61/51 cm
2 min rest
2 min AMRAP - 5 pushups + 7 hollow rocks
2 min rest
2 min AMRAP - 5 pullups + 7 thrusters 30/20
2 min rest
2 min AMRAP - 5 burpees + 7 WB 9/6 kg
2 min rest
2 min AMRAP - 5 HPC + 7 PP 30/20 kg
5 min rest

CONDITIONING

For time: 
42/35cal Row
21 HSPU
30/22cal Row
15 HSPU
18/14cal Row
9 HSPU

Overall RPE 4

Target: solid row, HSPU in 2 or 3 sets with minimal break..

Tailoring Options:
HSPU→ Decrease the rep scheme or do HSPU on a Box or Push-Ups

4x4 weighted dips

2R:
2 min AMRAP - 5 burpees + 7 JPU
2 min rest
2 min AMRAP - 5 pushups + 7 DL@50%
2 min rest
2 min AMRAP - 5 DU + 7 situps
2 min rest
2 min AMRAP - 5 WB + 7 RKBS
2 min rest
2 min AMRAP - 5 BJ + 7 PP 30/20 kg
5 min rest

• 10cm lift off, then 1sec pause and explosive pull.
• 75-90%, 2reps in the tank
• 2-4min Rest

5 Deadlifts 100/70kg + Burpees

Athlete will complete 5 Deadlifts at the beginning of each minute and use any remaining time to complete as many Burpees as possible. Score is total Burpees.

Teams of 3
AMRAP 20:
300 Meter Row
20 Plate Hops
10 Thrusters 30/20kg

*Complete Full Rounds Before Switching

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed between

1) 5+5 Lying Shoulder Circles video
2) 10-20 Landmine Twist

RPE 3-4

• Find days max:
  1 squat snatch + 1 hang squat snatch

• Additional 3 sets with 75-85% of days max