A. Pick a Squat (OH/Front/Back) 5 – 5 – 5
B. For time:
800 Meter Run
30 KB Swings (24/16)
30 KB Goblet Squats
800 Meter Run
20 KB Swings (24/16)
20 KB Goblet Squats
800 Meter Run
10 KB Swings (24/16)
10 KB Goblet Squats
C. 500 Meter Row Cooldown
A. TABATA: 8 rounds of :20 work/:10 REST (1:00 Transition)
* Ring Dips
* T2B
* HS Hold
* Weighted Lunge Steps (24kg/16kg KB in each hand)
B. Band Stretches – legs and shoulders
A. Work up to Heavy Power Snatch for Day
B. 3 Rounds for time:
25 Cal Row
15 Box Jumps (24/20)
10 Power Snatch (135/95)
C. Mobilize
For time (27:00 CAP)
* Starting with and On every 3:00 – 200 Meter Run
In time remaining, complete in order:
60 WallBalls (20/14)
50 GHD Sit-ups (75 with AB Mats)
40 Burpees
30 Strict Pull-ups
A. Deadlift 3 – 3 – 3 – 3 – 3
B. 10:00 AMRAP
5 Hang Power Clean (M:155/135/115, W:105/95/75)
7 H.R. Push-ups
C. NFT – 5 sets of :10-:15 “L” sit holds, rest as needed b/t
A. Work Up to Max Thruster (from Rack)
B. For time:
50 – 40 – 30 – 20 – 10 Double Unders
25 – 20 – 15 – 10 – 5 Thurster (95/65)
REST 2:00
C. NFT – 3 Rounds of: 1:00 Plank + 25 Hollow Rock
Relay Style – groups of 4-5
20 Calorie Row
10 Burpee Box Overs (24/20)
2-3 Rope Climbs
20 Slam Balls (30/20)
20 Meter Planche Walk (1/2 and back on Turf)
200 Meter Run (out back door to stop sign)
***Rest until team completes Relay, then go reverse order****
A. Power Snatch + Snatch + OHS: 5 Sets (increasing)
B. 2 Rounds for Max Reps:
2:00 Power Snatch (M:135/115/95, W:95/75/65)
2:00 OHS (If can’t OHS wt, AMRAP 5 Front squat + 10 OHS PVC)
2:00 HSPU
2:00 Hollow Rocks
1:00 REST
