4×5 Light DB Jump Squats on 1′
15’ Back Squat Max
27-21-15-9 (15’ Cap)
Am. KB Swings
Wtd Pushup (10/5kg)
200m Run after each round
Scaling options: Lighter Am. KB Swing, Rx weight Russian Swing, Deload pushup, or regular pushup
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KB Technical practice
KB Complex 5x on 2’ interval
SA Swing x2
SA High Pull x2
SA Snatch x2
SA OH Rev. Lunge x2
Switch arms
SL RDL 4x5e (try weight in both hands)
Ring Pushup 4×8
9’ Cap
300m Run
30 BB Deadlifts (70/50kg)
30 Pullups
Max …
8’ Choice Skill Development
Pistol Squats 4x5e
Handstand Pushup 4×6
Hollow Rocks 4×12
2 Rounds for max reps on 2:00 Interval w/ 30” rest between
Row 200m + Amrap BB Shoulder to OH (45/30kg)
Row 200m + Amrap Toes to Bar
Power Clean 5×2, 2×1 @90%
Front Squat 5×3
Ring Dip 4×5+
7 Rounds for time
5 Hang Power cleans (50/35kg)
5 Front squats
5 Strict Pullups
25 Double Unders
Scaling options: kipping or assisted pullups, 45/30kg on BB, 60 Singles instead of DU
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Deadlift 2×4, 2×3, 2×2
Floor Press 3×6, 2×4
DB Bent Over Row 4×10 (2 db’s)
Intervals 3x 1’ on/30” off
DB Box Step up (2×30/20lbs)(24/20”)
Wall Ball Ab Mat Sit up (20/14lbs)
KB DL HP (24/16kg)
Rotate through exercises. Score = total …
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Power Snatch + Squat Snatch 5×1+1 Building
EMOM x6 rounds
Power Snatch + Hang Squat Snatch + OH Squat (@70-75%)
“Country Mile”
1 Mile Run
50 Wall balls
40 Box Jumps
30 Super Burpees
20 Power Snatches (40/25kg)
Jerk 3×2, 3×1
Back Squat 5×3 Warm up
3×1 @90% on 1:30
12’ Amrap
16 Cal Row
12 Goblet Squats (24/16kg)
8 Deload Pushups
Power Clean 2×3, 2×2, 2×1
KB Front Rack Split Squat 4x8e (2x kb)
Ring Row 4×10+
8’ Amrap
5 BB Shoulder to OH (45/30kg)
10 Back Squats
8 Super Burpees
Rx+
4 HSPU
6 Back Squats (60/40kg)
8 Super Burpees
Heavy Sled Push 6x20m
Wtd. Pullup 4×5
Plate Straight Leg Sit up 4×10
5 rounds for time
5x BB Sumo deadlift high pull (45/30kg)
10 Toes to Bar
5x Thruster (45/30kg)
Squat Snatch 6×2
Intervals 5×20″ on 10″ off at each exercise. 60″ between exercises
Kb swing
BW Squat
Pushup
V-ups
Score = total of lowest round from each exercise
3x300m Row on 2:15
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