Run 1200m (lap 2 w/med ball)

4 Rounds

3 Tire Flips

9 Split Snatch 115/75

12 pistols

Run 1200m (lap 2 w/med ball)

Skill: split technique and footwork 

Block Strength 

Deadlift 2/2/1/1 80%/90%/95%/100% (training max)

15min emom 2reps @80%

10 bear complex 95/65 (adv 135/95)

2 Rounds

10 ring dips

10 burpees

10 bear complex 95/65 (adv 135/95)

2 rounds

10 hspu

10 pull-ups

10 bear complex 95/65 (adv 135/95)

Block Strength 

Strict press 2/2/1/1 @80%/90%/95%/100% (of training max)

15min emom @80% 2reps

Run 800m

4 Rounds

12 push press 95/65

12 pull-ups

12 hang cleans 95/65

12 goblet squats 53/35

Run 800m

Block Strength 

Front squat 2 reps @70%/80%/85%/90%

12min emom 3 reps @70%

6 hspu (adv deficit)

sprint

6 k2e

sprint

jump over

Tabata Skill: russian twists/jump squats/t2p

 

32 wall ball shots

8 power cleans 205/125

24 sit-ups

16 kb swings 53/35

16 deadlift 205/125

24 push-ups

8 squat clean 205/125

32 lunge steps

Block Strength 

Power snatch 2 reps @70%/80%/85%/90%

12min emom 3 reps @70% 

Endurance: 3 rounds row 500m/reverse sled drag 100m 

thrusters 75/55

box jumps 24/20

sdlhp 75/55

Skill: 10min emom 2 part squat clean 

Block Strength

Deadlift 2 reps @70%/80%/85%/90%

12min emom 3 reps @70%

7 ohs 135/95 (adv full snatch)

21 double-unders

7 burpee pull-ups (adv 3 burpee ring muscle-ups)

Skill: snatch grip press 5/5/5/5

Endurance: row 2k 

Block Strength 

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

12min emom 3 reps @70%

Run 100m

11 thruster 115/85

Run 250m

11 push press 115/85

Run 100m

11 power cleans 115/85

8min AMRAP
8 ring dips
8 sdlhp 53/35
bear crawl
sprint (red curb)
bear crawl 

-rest 2min-

 

Run 600m

-rest 2min-

8min AMRAP
8 kb snatches 53/35
8 reverse lunges steps 53/35
broad jump
8 lunge steps 53/35

 

50 double-unders
1 hspu
5 pull-ups
2 hspu
5 pull-ups
3 hspu
5 pull-ups
4 hspu
5 pull-ups
5 hspu
5 pull-ups
6 hspu
5 pull-ups
7 hspu
5 pull-ups
8 hspu
5 pull-ups
9 hspu
5 pull-ups
10 hspu
50 double-unders

Skill: 50 russian twists/1min plank hold/50 russian twists/1 min plank hold/50 russian twists/1 min plank hold/50 russian twists/1min plank hold

Block Strength 

front squat 3 reps @65%/75%/80%/85%

10min emom 4reps @65%