AMRAP in 20 minutes of

5 HSPU
10 Pistols
15 Pull-ups

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, mountain climbers

3rds(8)
8 decline push ups
8 bent over row
10 v-ups

Gym goat(5)

complex (12) work up
high hang snatch
hang snatch
power snatch

Fitcamp
17:00 min clock
rope slam
kbs
squats
mclimbers
heels to rear

Metcon(15)
6 rds
6 pull ups
9 snatch 75/55
12 bfsu

Metcon-comp(15)
6rds
3 snatch 135/95
6 burpees to two
12 double unders

Finisher
40 in and outs
20 scap push ups
lax shoulders
low back smash

5x

1 min farmerswalk relay
Other partner carries two kettlebels for 10 m, other one runs

30 sec rest

1 min toes to bar / knees to elbows
Other partner does 5 toes to bar, other one rests for 1 min

30 sec rest

1 min crab crawl relay, med ball on the lap
Other partner carries the med ball for 10 m, other one runs

30 sec rest

1 min partner wallball

30 sec rest

Count the reps as a result.

25 min to find your Clean & Jerk + Hang Clean & Jerk max. Bring the bar down from the first jerk without touching the floor.

“The Seven” Seven rounds of:
* 7 Handstand push-ups
* 7 thrusters, 135 lbs / 60 kg
* 7 Knees to elbows
* 7 deadlifts, 245 lbs / 110 kg
* 7 burpees
* 7 kettlebell swings, 2 pood/32kg
* 7 pull-ups

5 RFT

5 HSPU
5 C2B
5 Burpees OTB
5 Snatch 50/35
25 Kcal assault bike

Scaled

5 RFT

5 Pushpress
5 Kcal Roing
5 Burpees
5 Barbell G2OH
90m Farmers Walk 2×28/20kg

Scale movement, reps & weight as needed or as your coach tells you to do

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Strict pull up x 8-10
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

back squat-5@75% 3@85% 1@95%. Use 90% of one rep max to determine loads. Max reps last set.

Fitcamp
100 walking oh walking lunge
200 jump rope
100 sit ups
200 mclimbers

Metcon(15)
75 wallballs 20/14
otm 2 manmakers 50/30

Metcon-comp(15)
75 wallballs 20/16
otm 3 muscle ups fmod/c2b

Finisher
1 min samson stretch per
20 big arm circles f/b
100 bicycles

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Strict Supinated-Grip Pull-Ups x 6-12 reps @ 21X0
Station 2 – DB Presses x 8-12 reps
Station 3 – Alternating Reverse Lunges x 20 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Ring row
10 Push-Ups
10 Wall Ball Shots (20/14 lbs)

5 sets of:

Weighted pull ups x 2 reps
Rest 30s.

Immediately followed by

Every 90s. For 12min (8 sets)
2 sets of:
5-7 wide pronated pull ups

5-7 pronated pull ups

5-7 supinated pull ups

5-7 mountain climber pull ups