5 Walking lunge/front rack 135/95

10 Push press 135/95

5 Walking lunge/front rack 135/95

20 Double-unders

10 Pistols

10 SDLHp 70/53

Skill: run 600m rest 1m/run 400 rest 1m/run 25m rest 1m/run 400m rest 1m/run 600m 

6 Strict pull-ups (even rounds)

6 K2E (odd rounds) adv weighted pull ups 25lb db

9 Box jump overs 24/20

18 Sit-ups

Skill: Strict press 2/2/2/2/2 

Block Strength: 3/3/3/3/3 muscle snatch  

Endurance: 4 Rounds Run 300m/Run 300 w/sled

Squat Snatch 95/65

Bar facing Burpees

Skill: Squat Snatch clinic

Block Strength 

Deadlift 2 reps @70%/80%/90%/95%

12min emom 3 reps @70%

Endurance: Row 500m max effort (continue as long as you pace stays consistent)

Run 400 meters

155 pound Deadlift, 5 rep

155 pound Squat clean, 3 reps

155 pound Push jerk, 5 reps

3 Muscle-ups (scale 12 ring dips)

15 foot Rope climb, 1 ascent (scale ring rows)

Block Strength 

Strict press 2 reps @70%/80%/85%/90%

12min emom 3 reps @70%

30 KB Snatches 53/35 (adv 80/44)

50 Pistols

Run 1 mile

30 Push-ups

50 Box jumps 24/20

3 Rounds

14 Deadlift 185/115

14 Pull-ups (adv 5 bar muscle-up)

3 Rounds

14 Wall ball shots 20/14

14 T2B

250m Farmers carry

Block Strength

Bench press 3 reps @60%/70%/75%/80%

10min emom 4 reps @60%

9 Box jump 24/20

6 Push ups (hr)

3 Squat clean (adv 85% of max)

Skill: Squat clean clinic 

Block Strength: work on gymnastic goat 

Endurance: 400m row 100 run sled drag (1 1/2 body weight)

5 Power snatch 95/65 (adv 135/95)

10 Jumping lunges (alternating legs)

15 Sit-ups 

Skill: plank battle/grip battle

Block Strength 

Power clean 3 reps @60%/70%75%/80%

10min emom 4reps @60%

Run 400m

17 Front squat 115/75

25 Double-unders

17 Push press 115/75

Skill: Back squat 2/2/2/2/2/2

Block Strength 

Deadlift 3 reps @60%/70%/75%/80%

10min emom 4reps @60%

3 HSPU (adv deficit)

6 Burpees (on plate)

Wall climb

3 Tire flip

Wall climb

6 Plate G2O 45/25

Wall climb

100m Sprint

Skill: Mobility Monday

Block Strength

Strict press 3 reps @60%/70%/75%/80%

10min emom 4 reps @60%