Deadlift “Wheel”
8×2 (last 3 above 85%) on 2’ Interval (1 set deadlift + 1 set accessory in each 2′)
1. HSPU 4×5+
2. Hanging straight leg raise 4×8
“Anderson”
20’ Amrap
5 Super Burpees
10x Push-ups
15x Ab Mat Sit-ups
20x BW Squats
Hang Squat Snatch + Squat Snatch 6×1+1
Snatch Grip RDL 4×7
SA DB Row 4x8e
Rx
3 Rounds
400m Row
8-6-4
Alt. DB Snatch (40/25lbs)
Box Jump (24/20”)
*1 Round is a 400m row, then 8 of each exercise + 6 of each + …
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12’ Front Squat Max
Eccentric Pullup 4×5 @5s
Ring Pushup 4×10
Wtd Russian twist 3x12e
On 30” interval for 7’ or as long as possible
1 Deadlift (Rx = 50/35kg) (Rx+ = 70/50kg)
1 Hang Power Clean
1 Push Jerk
Snatch Pull + Hang Snatch + OH Squat 6×1+1+1
DB SL Hip Thrust 3x8e
SA DB Row 3x10e
For Time (15′ Cap)
30/25 Cal Row
20 V-ups
30 Alt. DB Snatches (40/25lbs)
20 V-ups
30 Pushups
20 V-ups
30/25 Cal Row
Back Squat 4×3 Build up, 2×5 @ 80% on 2′
Handstand Pushup Negative 4×4 (as slow as possible down – press or kip up, or kick up again)
SL RDL 4x6e
9’ Amrap
30 Double Unders
20 KB swings …
Hang Power Clean + Squat Clean + Front Squat 7×1+1+1 (work AHAP)
BB BO Row 4×8
Goblet Side Squat 4x7e
45” on/45” off for 3 Rounds
Thrusters (45/30kg)
Pullups
Score = Max reps
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Push Jerk 3×2, 3×1
KB or DB Goblet Carry 3x40m
Band Facepull 3×12
5 Rounds for Time (20′ Cap)
300m Run
20 Wall Ball (20/14lbs)
12 Pushup
8 Box Jump (24/20″)
Clean Pull “Wheel” 12×2 (last 6 at 100%+) on 2’ Interval
1. Ring Row x10
2. SA DB OH Press x8e
3. Hollow Rock x12
(Do a set of CP + set of accessory within each 2’ = 4 …
12’ Power Snatch Max (No press-outs. Coaches discression)
OH Squat
8’ to work up to 3RM (heaviest possible set of 3)
12’ EMOM no score
1. 10 BB RDL
2. 8 Hanging straight leg raise (Strict t2b)
3. 6e Plank DB …
BB Complex 1 set warm up + 4x on 2’
6 RDL
5 BO Row
4 Hang Power Clean
3 Thrusters
Goblet Side Squat 4x7e
Ring Pushup 4×10
8-7-6-5-4-3-2-1
Super Burpee Box Jump Over
BB Shoulder to OH (50/35kg)
Rx+
8-7-6-5-4-3-2-1
Super Burpee Box Jump Over
Handstand Pushup
