Turkish Get-ups 1x3e 2x2e, 2x1e

2’ on/1’ off x 3 Rounds:
10 Super Burpees
15 KB Swings (24/16kg)
AMRAP Bike Cals

Rest 4’

2’ on/1’ off x 3 Rounds:
10 Toes to Bar
15 Wall Balls (20/14#)
AMRAP Row Cals

Score = Total Bike Cals + Total Row Cals

15’ Built to Snatch 1RM (Score for today)

Rotating EMOM x 3 Rounds:
1. 10, 8, 6 Front Squat (@ 65, 73, 80%)
2. Max Reps Strict Pull-ups (Unbroken)
3. Rest

Midline Stability – 30” on/10” off x 3 Rounds:
1. SA Plank (15” L/15” R)
2. […]

Power Clean 6×2 E2MOM
Sets 1-2: Hang AK
Sets 3-4: Hang BK
Sets 5-6: From Floor

8’ AMRAP:
15 KB DL HP (24/16kg)
12 KB Step-ups (20”)
9 Deload Push-ups

Body Armor – 3-4 Sets:
20yd BWD Sled Drag
8-12e SA DB/KB Row

SA Alternating DB Floor Press 2x7e, 2x5e, 2x3e

For Time: (10’ Cap)
10-8-6-4-2
Thrusters (40/29kg)
2-4-6-8-10
Super Burpees over the bar

Body Armor 3-4 Sets:
7e Goblet Cossack Squat
15 Toes Elevated DB RDL
15 Seated Pike Leg Lift

10’ AMRAP
30 Double Unders
16 KB Swings*
30 Double Unders
16 DB Plank Rows

Rest 3’

10’ AMRAP
300m Run
16 SL Alt V-Ups
300m Row
16 SA DB Push Press*

*Self-select KB/DB loads

Body Armor – 3 Sets:
10e Split Stance Band Pallof Presses
10-15 Band Face-Pulls
10-15 DB OH […]

Deadlift 2×6, 2×4, 2×2
(Building up to 85-90% for last 1-2 Sets)

5 Rounds for Time: (10’ Cap)
4 Power Cleans (50/35kg)
6 Pull-ups
8 DB Goblet Reverse Lunges Rx (40/25#) Rx+ (50/35#)

Midline Stability – 3 Sets
10+10e Side Plank Complex*
10e Hamstring Bridge March

*Side Plank […]

Turkish Get-ups 2x3e, 2x2e, 2x1e

2’ on/1’ off x 3 Rounds:
12/9 Bike Cals
AMRAP Plate Straight-Leg Sit-ups (15/10kg)

Rest 4’

2’ on/1’ off x 3 Rounds:
16/12 Row Cals
AMRAP Burpees to Plate

Rx+: Toes-to-bar, Super Burpee to plate

Score = Total reps Sit-ups / Total Reps Burpees

Squat Snatch 2×3, 2×2, 3×1

Front Squat 2×7, 2×5 (Build to ~80% 1RM)
Pull-ups 2×7, 2×5 (Add weight if possible)

7’ AMRAP
2-4-6-8-10… (+2 Each round)
SA DB Clusters (40/25#)
Box Jump-overs (24/20”)

Rx+: 50/35#