A. 5 Rounds 1:00 on 1:00 off

​

50 Double Unders + Max HSPU

B. 4 Rounds 

​

12 DB Hang Snatches

12 Box Step Ups w/ Med Ball

12 Push Ups

​

THEN 

​

48/36 Cal Row

​

C. Mobility

​

​

A. 12:00 E2OM

(Back Squats)

​

Set 1 - 5@75%

Set 2 - 3@85%

Set 3 - 1@95%

Set 4 - 5@75+%

Set 5 - 3@85+%

Set 6 - 1@95+%

B. 21-15-9

​

Clean&Jerks (135/95)

T2B

​

C. Mobility

​

​

A. E90 for 7:30

​

2 Snatches

B. 6:00 AMRAP

​

5-10-15-20-25...

American KBS (53/35)

HSPU

​

- 3:00 Rest-

​

Complete Rounds/Reps Achieved During AMRAP For Time Working Down From Top Round

​

C. 200m Front Rack KB Carry

​

​

A. 3:00 Row

-3:00 Rest-

Row Meters Accumulated in 3:00 Set 

-3:00 Rest-

Row Time It Took To Complete 2nd Set

B. 12:00 Recovery Pace

:30 Handstand Hold

10 Single Leg RDLs (each side)

:30 Knees To 90 Hang

10 V-Ups

C. Mandatory Mobility

A. 10:00 E2OM

​

Set 1 - 5 Reps

Set 2 - 3 Reps

Set 3 - 3 Reps

Set 4 - 1 Rep

Set 5 - 1 Rep

​

B. 21-15-9

​

Hang Power Snatch (95/65)

C2B Pull Ups

*200M Run Before Each Round*

​

C. Mobility ​

A. 10:00 EMOM

​

Min 1 - :30 Double Unders

Min 2 - 3 TnG Power Cleans

​

B. 7:00 AMRAP

​

10 DB Snatches (50/35)

10 OH DB Lunges

10 Box Jumps (30/24)

​

C. 4x :15 Mtn Climbers + :30 Plank

​

​

A. 12:00 E2OM

​

Set 1: 5@70%

Set 2: 3@80%

Set 3: 1@90%

Set 4: 5@70+%

Set 5: 3@80+%

Set 6: 1@90+%

B. For Time

​

50/35 Cal Row

40 Wall Balls

30 T2B

20 HSPU

10 Bar Muscle Ups

​

C. Mobility

​

A. 4x Every 3:00

​

100m Run + 1 Snatch & 1 Hang Snatch

B. 3 Rounds For Time

​

10 Front Rack Lunges (95/65)

12 Pull Ups

14 Box Jumps (24/20)

​

C. 3x15 V-Ups

​

A. 3X 2:00 ON 2:00 OFF

ROW OR BIKE (AT RECOVERY PACE)

B. 12:00 CONVERSATIONAL PACE

2 TURKISH GET UPS

10SINGLE LEG RDLS (EACH SIDE)

2 WALL WALKS

:30 ACTIVE BAR HANG

C. MANDATORY MOBILITY

​

A. E2OM for 10:00

​

2 Push Press 

​

B. 3 Rounds For Time

400m

21 DL (155/105)

15 HSPU

​

C. Mobility

​

​