Back Squat 2×3, 2×2, 1x max reps at 85% (goal is 5-6 reps)
Strict Pullup 4×8-10
Ring Dip 4×5-7
15’ Amrap
Buy in: 800m Run
20 Wall Ball (20/14lbs)
20 Ab Mat Sit ups
20e Shoulder Taps
Rx+
15’ Amrap
3 Power Snatches (50/35kg)
3 OH …
Squat Clean 2×3, 4×2
Handstand Pushup 4×5 (if you cant get adequate depth – use a box for 8-10 good reps instead)
BB RDL 4×8
12’ Amrap
5 BB Shoulder to OH (45/30kg)
15 KB Swings (24/16kg)
5 Box Jumps (24/20”)
Deadlift 3×3, 3×2
Turkish Get up 3x3e
Goblet Side Squats 3x8e
4 Rounds for time (Stagger start if needed)
10/8 Cal Bike
15/12 Cal Row
200m Run
25 Wall Balls (20/14lbs)
Power Clean + Push Jerk 6×2+1
Back Squat 3×4, 2×2
Ring Row 4×10-12
8′ cap
3e DB Snatch
3 Toes to Bar
3 Deload Pushups
Add 3 reps to each exercise every round
At 4′ stop and run 200m (not toward score)
Power Snatch Complex 6×1+1+1+2 on 2′
High Hang + Low Hang + Floor + OH Squat
3 Rounds 1′ on/ 45″ off
BB DL HP (40/28kg)
V-up
BB Thruster (40/28kg)
Row Cal
Score = total reps
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8’ Choice Skill Development
BB Strict OH Press 4×6
SL RDL 4x5e
Wtd. Russian Twist 3x15e
3 Rounds of the Following
40 Double Unders (100 Singles)
2 Rounds
6 Back Squat (60/40kg)
6 Pullups
Cash Out: 400m Run (after completing all 3 rounds)
Rx+
Back …
Power Clean 3×2, 2×1
Clean Pull 4×2 (continue working up from best PC)
15’ Amrap
250m Row
20 Steps Plate OH Walking Lunge (15/10kg)
15 Pushups
10 Box Jumps (24″/20″)
Coaches choice 5’ Core Series
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12’ Front Squat 1RM
Handstand Holds 4×30-40s (Try freestanding, shoulder taps, or chest to wall for challenge)
Strict Pullups 4x Max Reps
5 Rounds for Time
2 Rounds BB Complex (Rx = 45/30kg) (Rx+ = 60/40kg)
(Power Clean + …
Snatch Pull + Snatch + OH Squat 5x”1”
Weighted Pullup 4×5
DB Box Step up 4x8e
3 Rounds for time
400m Row
21 BB Ground to OH (40/28kg)
12 Burpees
6′ Double Under Practice
Pause Front Squat 5×3 @3 sec (work up to 80%+)
Kneeling Landmine Press 4x8e (stick bar against wall or against 2 plates)
Band External Rotation 3x10e
4 Rounds
400m Run
10 Box Jumps (24/20”)
15 Pushups
20 Ab Mat …
