Pause Front Squat + Front Squat

E2MOM x 5 sets – 1+1 @ 55-60%

Part 2

6 rounds for time:

5 Strict Shoulder Press (65-75% of 1RM),

10 Pull-ups or plank dumb bell rows

25 ab-mat situps

Pause Front Squat + Front Squat

E2MOM x 5 sets – 1+1 @ 70%

Part 2

6 rounds for time:

5 Push jerk @ 80-85% of 1RM on shoulder press,

10 CTB Pull-ups

25 ab-mat situps

Rest 1 minute between rounds

2 burpee bar MU + 4 DB Snatches (70/50)

4 Back Squats @ 85% + 150m sprint

Or

5 x 500 m row intervals, rest 2-3 min between

4 Back Squats @ 85% + 150m sprint

Or

5 x 500 m row intervals, rest 2-3 min between

Split Jerk

E:90

Set 1: 55%x3 reps

Set 2: 60%x3 reps

Set 3: 60%x3 reps

Set 4: 75%x2 reps

Set 5: 75%x2 reps

Part 2

16 min AMRAP of:

12 TTB

10 Power Snatches, 75/55

8 Burpees OTB

Split Jerk

E:90

Set 1: 75%x3 reps

Set 2: 80%x3 reps

Set 3: 80%x3 reps

Set 4: 85%x2 reps

Set 5: 85%x2 reps

Part 2

7 min AMRAP of X 2 with 1 minute rest between AMRAPs:

12 TTB

10 Power Snatches, 115/75

8 Push ups

In teams of two, perform a 1,000m row buy-in, then complete:

3 rounds:

50 DU’s per teammate

10 Synchronized OHS, 115/85

Even # Min – :40 plank hold

Odd # Min – 15 pullups

Part 2

“Barbell Tabata”

A) Deadlift (135/95) :20 on/:10 off x 8 intervals,

1 min reset

B) Hang Power Clean (95/65) :20 on/:10 off x 8 intervals,

1 min reset

C) Thruster (65/45) :20 on/:10 off x 8 intervals,

1 min reset

D) Row for cals :20 on/:10 off x 8 intervals or 50 meter sprints

Even Min – :40 weighted plank hold

Odd Min- 15 chest 2 bar pull-ups

Part 2

“Barbell Tabata”

A) Deadlift (185/155) :20 on/:10 off x 8 intervals,

1 min reset

B) Hang Power Clean (135/95) :20 on/:10 off x 8 intervals,

1 min reset

C) Thruster (135/75) :20 on/:10 off x 8 intervals,

1 min reset

D) Row for cals :20 on/:10 off x 8 intervals or 50 meter sprints

EMOM x 12

Even # Min – Snatch x 6 reps @ 60%

Odd # Min – Tall Box Jumps x 3 reps 30″ or higher

Part2

5 rounds for time of:

3 rope climbs

15 deadlifts @ 65% of 1RM

20 wall-ball shots, 14/10

EMOM x 12

Even # Min – Snatch x 3 reps @ 85%

Odd # Min – Tall Box Jumps x 3 reps 30″ or higher

Part2

3 rounds for time of:

3 legless rope climbs

15 deadlifts @ 75% of 1 RM

20 wall-ball shots, 20/14

With 1:1 work to rest ratio

A1) 4 x 5 Bent-over Barbell row

Rest 1 min

A2) 4 x :20 ME Muscle-ups

Rest 1 min

6-12 pistols

*more pistols is not better…better pistols are better, practice technique here.

Part 2

20 min AMRAP of:

5 pull-ups

10 push-ups

15 squats

*every 3rd round complete 5 squat cleans @ 60% of 1RM clean

6-12 pistols

*more pistols is not better…better pistols are better, practice technique here.

Part 2

4 rds of:

5 strict pull-ups

10 weighted push-ups

15 front squats @ 50% of 1RM

*every round complete 5 thrusters w same weight as front squat.

Back Squat

EMOM x 5 sets perform 3 reps @ 80%x3x5

Part 2

5 rounds for time:

150 m run

10 Thrusters, 75/55

Back Squat

EMOM x 5 sets perform 3 reps @ 80%x3x5

3 rounds for time:

15 cal row

10 Thrusters, 115/85