3 sets
AMRAP – 4
5 Heavy Power Clean
7 TTB
9 Box Jumps 24/20
-rest 1 min
*Begin each AMRAP where you finished the previous, score total rounds over the 3 sets
+
Mobility Work – 10min minimum
– Couch Stretch
– Pigeon Stretch
– Shoulder Mobility
– T-spine rollout
– Froggy Stretch
EMOM – 10
Clean @70%
+
10, 9, 8….1 Thrusters 95/65
*8 Strict Pull Ups after even reps
*100m Sled Pull after odd reps
—————
WL Track
A. EMOM- 10 Clean @70%
B. Clean Pull 4×3
C. 5sets 1 Pause FS (2s) + 1 FS
D1. Push Press 4×5@70%
D2. Bentover Row 4×8
Kipping HSPU Skill Work
EMOM 6
5-7 Kipping HSPU
+
3 sets
20 HRPU
30 KB Swing 53/35
40 Abmat Sit Ups
600m Run
-rest 2min
A1. FS 5×5; rest 15s
A2. Challenging Pull Ups 5×8-12; rest 2min
+
4 RFT
25 Wall Ball
50 Double Unders
General Track
EMOM – 10
Snatch @70%
+
CF Games – The Sandwich – 15min cap
80 Cal Row
40 STOH 135/95
80 DL 135/95
—————
WL Track
A. EMOM-10 – Snatch @70%
B1. Halting Snatch DL 4×3 (pause below knee, above knee, hip)
B2. Tempo OHS 4×3 (10s down, 10s in bottom of squat on rep 1)
C. Back Squat 5×3@75%
D1. Wgt GHD Hip Ex 3×15
D2. Wgt Sit Up 3×20
Hang Power Clean 4×5
+
20 Cal Row
9 C&J 185/125
20 Cal Row
15 C&J 135/95
20 Cal Row
21 C&J 95/65
+
3×15 Band Pull Aparts
