Warm Up/Mobility

A. 2x 1000m Row (recovery pace)

*2:00 Rest*

B. 12:00 Recovery Pace

80ft Goblet Walk

40ft Broad Jump

:30 HS Hold

:30 Plank Shoulder Taps

C. Mobility

Warm Up/Mobility

A. 4x Max HSPUs

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*2:00 Rest*

B. 3x 4:00 AMRAP

10 HR Push Ups

15 Box Jumps

20 DB Hang Clean and Jerks

*2:00 Rest*

C. Mobility

Warm Up/Mobility

A. 12:00 E2OM

1 Snatch

B. 400m Run (500m Row)

35 Wall Balls

400m Run (500m Row)

C. 3x :30 Mtn. Climbers + :30 Plank

Warm Up/Mobility

A. 5x :30 on :30 off

Double UndersB

B. 2x 7:00 AMRAP

15 HSPU

12 T2B

9 DL 245/175

*4:00 Rest*

C. 1000m Recovery Row

Warm Up/Mobility

A. E2OM for 12:00
 

1 Front Squat

Set 1: 75%

Set 2: 85%
Set 3: @90%
Set 4: @95%
Set 5: @101+%

Set 6: @101+%

B. 12:00 EMOM

Min 1: 15/12 Cal Row

Min 2: 10 C2B Pull Ups

Min 3: 5 Clean and Jerks 155/105

C. 3x12 V-Ups

Warm Up/Mobility

A. 5x :90

​

1 Hover Snatch + 1 Snatch

B. 3 Rounds For Time

50 Double Unders

10 Squat Snatches 95/65

​

C. 1000m Recovery Row

Warm Up/Mobility

A. Pistol Skill Work

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B. 12:00 Recovery Pace

​

:30 Plate Hops

2 Wall Walks 

:30 Top Ring Hold

20 Hollow Rocks

C. Mandatory Mobility

Warm Up/Mobility

A. E2OM for 10:00
1 Clean & Jerk

Set 1&2: 80% of Clean And Jerk
Set 3: @85%
Set 4: @90%
Set 5: @AHAP

B. 4 Rounds For Time
12 HSPU
40ft 1 ARM OH DB Lunge 53/35
6 Bar Muscle UPS

C. 3x12 V-Ups

Warm Up/Mobility

A. Accumulate either

10 Rope Climbs or 30 Strict Pull Ups

B. 7:00 AMRAP
7 DL 225/165
14 T2B

C. 3x15 Banded KBS

Warm Up/Mobility

A.  E2OM for 10:00 Front Squats

Set 1: 3@80%
Set 2: 3@ 85%
Set 3: 2@90%
Set 4: 1+@95%
Set 5: 1@ AHAP

B. 1000m Row For Time

C. 12:00 EMOM
Min 1 - :30 Double Unders
Min 2 - :30 Push Ups
Min 3 - 5 Power Cleans 185/125