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%

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%