12 Back squat 155/105

9 Burpee pull-ups

12 Overhead walking lunges 45/25

Run 250m (evan rounds w/plate)

Bar hang

5 Box jump overs

7 Plate G2O 45/25

9 SDLHP 70/53

11 Air squats

13 Sit-ups

Block Strength 

Back squat 5/5/5 @65%/75%/85% (of training max)

10/10/10 walking lunge (front rack)

10/10/10 weighted pistols 35/26

Endurance: 3 rounds Run 400m rest 1min sled drag 250m rest 1min

5 Rounds

Run 400m

9 Thrusters 95/65

9 Pull-ups

15 OHS

Block Strength 

5/5/5 Power clean @65%/75%/85% 

5/5/5/5/5 Box jump 40/30

A) 12min EMOM

2 Power Snatch TGO (even min)

20 Double-unders (odd min)

B 9min AMRAP

4 Deadlift 165/115

6 T2B

4 Hang power clean 165/115

6 Roll outs

Block Strength: 10min hand stand walk practice/10 min gymnastic goat

Endurance: Row or Run 2k

30 KB snatches 53/35

25 Wall ball shots 20/16

20 KB swings 53/35

15 Push-ups hr

15 KB snatches 53/35

20 Wall ball shots 20/14

25 KB swings 53/35

30 Push-ups hr

Tabata Skill: T2PPlank/Russian twists

Block Strength

Deadlift 5/5/5 @65%/75%/85% of training max (on last set complete as many as possible)

5/5/5/5/5 T2B

21/15/9/6/3

Strict HSPU

Front squats 195/125

Bar hop burpees

Skill: 2 pos power clean 10min build to heavy 1rm

Block Strength 

Strict Press 5/5/5 @65%75%/85% (training max)

Strict pull-up 5×5

Endurance: Row 5min (moderate pace) 8 rounds 30sec on (all our) 30sec rest Row 5 min (cool down)

100ft Broad jump

7 Deadlift 225/135

21 Wall ball sit-ups

7 Deadlift 225/135

100ft Bear crawl

Run 300m w/med ball 20/14

25min AMRAP

30 Front squat 95/65

30 Box jump 24/20 Hold:overhead

30 Hang clean 95/65

30 Overhead walking lunge steps 45/25 Hold:deadlift

30 Push press 95/65

30 Pull-ups (adv 6 legless rope climbs) Holds: front rack

250m waiter carry 45/25 (trade off with partner)

*on 3-2-1 go the weight will be picked up and can not be set down until transitioning to waiter carry*

 

15 KB swings 70/53

12 Wall ball shots 20/14

7 T2B

7 KB headcutters 70/53

7 HSPU

12 Burpees

Skill: Team sprint plank holds

Block Strength:

Hand stand practice 10min 

Sled drag (heavy) 600m 3 rounds rest 1min

Run 400m

9 Clean and Jerk 185/110

50 Sit-ups

Run 400m

7 Clean and Jerk

40 Sit-ups

Run 400m

5 Clean and Jerk 185/110

30 Sit-ups

Run 400m

3 Clean and Jerk 185/110

20 Sit-ups