Clean Pull 4×3, 2×2 (up to 105-110% of clean max)
Eccentric Handstand Pushup 4×3-5 (slow down and either press or kip up, or reset and kick up again)
Goblet Side Squat 4x5e
For Time
1-2-3-4-5-6-7-8-9-10
Toes to Bar
10-9-8-7-6-5-4-3-2-1
Deadlift (Rx = …
Jerk 4×2, 3×1
SL Deadlift 4x6e (Heavy KB or light BB)(back foot can be lightly on the ground)
Ring Row 4×12
10’ Amrap
8 BB Sumo DL HP (45/30kg)
6 Super Burpee Box Jump Over (24/20″)
Run 300m
15’ Squat Snatch Max
10’ Pullup Practice (Strict, kipping, CTB, Muscle up)(1 set every ~90s)
EMOM x4 rounds (no score)
1. 12 KB Swings (24/16)(Try American swings, or heavier weight for challenge)
2. 25 Double Unders
3. 15 Wtd. V-ups
4. …
Hang Clean + Clean + Front Squat 6×1+1+2
For Time (12’ Cap)
600m Row
15 Power Clean + Jerk (Rx = 50/35kg) (Rx+ = 70/50kg)
400m Row
10 Power Clean + Jerk
200m Row
5 Power Clean + Jerk
3×35 sec Hollow Hold
2x100m …
Hang Power Clean 4×2 warm up, 4×4 EMOM @60% PC max
Ring Pushup 4×8-10
KB SA OH Carry 4x20m each
4 Rounds for Time
300m Sandbag Run (40/20lbs = 2 inserts/1 insert)
20 Ab Mat Sit up
10m Sled Push (Reds …
Deadlift 5×5
Push Press 3×3, 2×2, then reduce wt. for 1×6 AHAP, cycling reps
5 Rounds for Time
7 Sumo DL HP (45/30kg)
14 OH Walking Lunge Steps (15/10kg Plate)
28 Double Unders (60 Singles)
Hip Snatch + Hang Snatch + Snatch 4x1e
Snatch 5×1 on 1’ @85%
Ecc Handstand Pushups 4×3-5 (descend as slow as possible – either push up, kip up, or reset and kick up again)
SL RDL 4x6e
Rx
8’ Amrap
6e …
6’ Double Under practice
Big Circuit
High Box step down 4x4e
Pistol Bottom hold 4x20s (elevate foot or heel, or lightly hold onto something if needed)
SA DB Row 4x8e
SA DB OH Press 4x8e
For Time (12’ Cap)
10 Pushups + …
Clean Pull + Power Clean 6×2+1 (work up to heavy clean – 85-90% given the fatigue from pulls)
10’ Pullup Practice (kipping, strict, CTB, Muscle up)(1 set every ~90″)
12’ Partner Amrap
15 Super Burpees
15 Front Squats (50/35kg)
15 …
Back Squat 3,3,3,2,2 warm up
3×1 on 1′ Interval @90%
DB Floor Press 4×10
Hollow Rock 3×15
2 Rounds 1’ on/1’ off
Cal Row
BB Shoulder to OH (45/30kg)
Toes to Bar
BB Reverse Lunge (45/30kg)
*Score = total reps
*Bars can come from the …
