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%

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