A. AMRAP 10
3 Squat Snatch @65%
15 Wall Ball
rest 5min
B. 25-20-15-10-5 Box Jump Overs 24/20
30s Hollow Hold
*For those limited by OH position on part A. Complete
3 Power Snatch @65%
6 OHS w/ PVC or empty/light bar
12 Wall Ball
A. Build to a 3RM Thruster
B. 7 RFT – 12 min Cap
7 PC 95/65
7 Thrusters 95/65
7 BF Burpees
A. EMOM 12
Odd: 5-12 CTB
Even: 40 Dubs or 30s attempts
B. 2 RFT – 15min Cap
50 GHDSU or Abmat Sit Ups
400m Run
30 DB Snatch 50/35
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
A. EMOM – 25
1: 15/12 Cal AB (should not take over 45s)
2: 10-15 Burpees
3: 7 Hang Power Cleans
4: 200m Run
5: Rest
B. Pigeon Stretch 1×2:00m each
C. Banded Hamstring 1×2:00m each
D. T-Spine Foam Roll and Plate Hold
A. HSPU 5×5-8
B. AMRAP – 20
With a Partner Alternating rounds
30m Sled Push
12 TTB
30′ HS Walk or Wheelbarrow Walk
