41 Power snatches 75/55

41 Double-unders

41 Pull-ups

41 Box jumps 24/20

41 OHS

Run 400m

5 KB thrusters 53/35

5 KB walking lunge steps 53/35

5 KB push press 53/35

5 KB walking lunge steps 53/35

*continue pattern for 180 feet*

Broad jump 120 feet

20 KB snatches 53/35 (alt arms)

5 Rope climbs

Run 400m

 

6 Hang cleans 185/115

9 Burpee box jump overs 24/20

Run 200m

Core Tabata: 3 rounds Russian twists/Plank push-ups/T2P/Supermans

Endurance: Run 400m rest 1min Sprint 100m rest 1min (3 rounds)

50 Back squat 135/95

20 Pull-ups

30 Shoulder to overhead 135/95

50 Front squat 85/65

20 Pull-ups

30 Shoulder to overhead 85/65

50 OHS 65/45

20 Pull-ups

30 Shoulder to overhead 65/45

Skill: 4/4/4/4 OHS

Rings dips (adv muscle-ups)

Wall walks (adv deficit hspu)

Double unders

Sit-ups

Bear crawls

Front rack hold

Block Strength: goat oly lift 3/3/3/3/3

 

25 Wall ball shots 20/14

25 SDLHP 53/35

15 T2R

25 KB taters 53/35

15 T2B

25 KB swings 53/35

25 Push-ups

Block Strength: pick worst power lift do 3/3/3/3/3 (build up to heavy)

Endurance: Row 500 (max effort) rest 1min (continue till you can’t keep pace)

6 S2O 135/95 (adv axel bar)

9 Burpee deadlifts 135/95 (adv axel bar)

12 Box jump overs 24/20

15 Russian swings 70/53

Sprint 100m

7 Wall ball shots 20/16

7 Jumping pull-ups

7 Plate G2O 45/25

7 Walking lunges 45/25

Farmers carry

Block Strength 

Back squat 2/2/1/1 @80%/90%/95%/100%

15min emom 2 reps @80%

27 Double-unders

27 KB squats (left arm) 53/35

27 Med ball sit-ups 20/16

27 KB snatches (alt arms) 53/35

27 Med ball clean/thurster 20/16

27 K2E

27 Russian twists 20/16

27 KB snatches 53/35

27 KB sit-ups 20/16

27 KB squats 53/35

27 Double-unders 

7min AMRAP

5 S2O 155/105

10 Box jumps (30/24)

200ft waiter carry

-Rest 3min-

7min AMRAP

5 Front squat 155/105

10 KB swings 70/44

Skill: 1/1/1/1/1 front squat/jerk (work up to a heavy single then do 5 at that weight)

Block Strength 

1/1/1/1 squat snatch 80%/90%/95%/100%

15min emom 2 reps @80%