Overhead Squat – 4 x 3, :90 rest

Part 2

5 x 3 minute AMRAP of:

Run 100 Meters

10 Straight Leg Towel raises (scale to ability)

5 wall walks

or

5 shoulder presses @ 55-75

Rest 1 minute between AMRAPs.

Overhead Squat – 4 x 3, :90 rest *climb in weight over each set

Part 2

5 x 3 minute AMRAP of:

Run 100 Meters

10 strict Toes to Bar (scale to ability)

5 Handstand push-ups

or

5 weighted push-ups

Rest 1 minute between AMRAPs.

or

3  Rounds for time of:

5 Front Squats, 165/105

10 C2B Pull-ups

30 Double Unders

Overhead Squat

E2MOM x 12

55%/3, 60%/2, 65%/2, 65%/1×3 sets

Part 2

“Josh” For time:

21 OHS, 95/65

42 pullups

15 OHS

30 pullups

9 OHS

18 pullups”

Overhead Squat

E2MOM x 12

75%/3, 80%/2, 85%/2, 90%/1×3 sets

Part 2

“Josh” For time:

21 OHS, 95/65

42 pullups

15 OHS

30 pullups

9 OHS

18 pullups”

Snatch Push Press

+

Snatch Balance –

2+1 @ 50%,

2 sets of – 2+1 @ 60%,

2 sets of – 2+1 @ 70%

Part 2

17 min AMRAP of:

400m run,

21 DB Push press (25/15)

Snatch Push Press

+

Snatch Balance –

2+1 @ 70%,

2 sets of – 2+1 @ 75%,

2 sets of – 2+1 @ 80%

Part 2

17 min AMRAP of:

200m sand bag run,

21 DB Push press (45/20)

In teams of 2 perform the following:

7 min AMRAP of:

6 Deadlifts @135/95,

4 Hang Power Cleans @ 135/95,

2 Shoulder-to-Overhead @ 135/95

On min #1 perform 1 burpee + 1 deadlift (155/115),

On min #2 perform 2 burpees + 2 deadlifts, etc.,

*continue to increase by 1 rep each minute until unable to perform the number of reps within that minute

On min #1 perform 1 burpee + 1 deadlift (225/155),

On min #2 perform 2 burpees + 2 deadlifts, etc.,

*continue to increase by 1 rep each minute until unable to perform the number of reps within that minute

Split Jerk –

work up to a heavy single within 12 minutes, no misses allowed. (from rack)

Part 2

Retest

Helen

Split Jerk –

work up to a heavy single within 12 minutes,

no misses allowed (from rack)

Part 2

Retest

Helen

EMOM x 6 minutes perform:

5 toes-to-ring + 2-3 MU’s