8 front squat 95/65

3 burpees

8 hang clean 95/65

3 burpees

8 wall ball shots20/14

Skill: 10min emom odd 15 double unders/even 3 power cleans 

Block Strength 

3 reps deadlift @65%/75%/80%/85%

10min emom @65%

25 power snatches 65/55

50 deadlifts 115/85

50 push-ups

50 floor wipers

50 kb swings 53/35

50 box jumps 24/20

25 power snatches 65/55

Skill: back squat 3/3/3/3/3/3

Block Strength 

Power clean 3 reps @65%/75%/80%/85%

10m emom 4 reps @65%

15 power clean 135/95 (adv axel bar)

15 t2b

Run 250 w/plate

50 sit-ups

15 s2o 135/95 (adv axel bar)

15 pistols 35/26

Block Strength 

Strict press 3reps @65%/75%/80%/85%

10min emom 4reps @65%

 

6 wall ball sit-ups 20/16

5 box jump overs 30/24

6 kb thrusters 53/35

shuttle run

Block Strength: 1200m sled drag

Endurence: row 3k

25 hang squat clean 135/95

Run 400m w/med ball

30 push press 135/95

Run 400m w/med ball

25 hang cleans 135/95

Run 400m w/med ball 

30 back squat 135/95

Skill: hang drop 3/3/3/3/3

2 hspu 

4 tarzan pull-ups

6 pistols

8 kb swings 70/53

10 double unders (30 singles)

8 sdlhp 70/53

6 air squats

4 pull-ups

2 wall walks

Skill: 5min amrap: 10 floor wipers/10 db sit ups/10 russian swings/10 plank push-ups 

4 rounds

11 power cleans 165/105

11 box jumps 24/20

-44 wall ball shots 20/14-

4 Rounds

11 deadlifts 165/105

11 hr bar hop burpees

Skill: thruster 2/2/2/2/2

Block Strength: 3 rounds 15 t2r 30 russian swings 45 russian twits 

Run 250m

3 rope climbs (scale 3 pull-ups)

12 t2b

20 walking lunge 45/25

Skill: rope climb technique

Block Strength: muscle up pratice 

8 ring push ups

8 hang cleans 115/75

8 plate burpees

8 sdlhp 70/53

broad jump

Block Strength 

Front squat 2/2/1/1 80%/90%/95%/100% of training max 

15min emom 2reps @80%

60 air squats

45 russian twists

30 plate g2o (adv power snatch 65/45)

15 t2b

30 air squats

45 russian twists

60 plate g2o (adv power snatch 65/45)

Tabata Skill: plate hold/bar hank/plank/wall ball shots