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%

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)