A.
3 RFT – 7min Cap
9 DL 315/205
7 BBJO 30/24
50′ HS Walk or Bear Crawl
——-
rest 5min
——-
4 RFT – 10min Cap
5 Power Clean 205/145
7 Burpee – Pull Up
90′ Heavy Carry
B.
3 Rounds for Quality
5 Skin the Cats or 30s Ring Shoulder Extension Hang
30-60s Side Plank R
30-60s Side Plank L
A. Back Squat 4×8
*First set at 65%, build to heaviest set 3, set 4 drop set
B. For Time – Time Cap 14min
20/15 Cal AB
30 Knees to Elbow (KTE)
40 OH Walking Lunge 45/35
50 Abmat Sit Ups
40 OH Walking Lunge
30 KTE
20/15 Cal AB
A. EMOM – 8
Min 1-4: 5-12 Strict HSPU
Min 5-8: 5-18 Kipping HSPU
B. For Time – 16min Cap
400m Run
40 DB Snatch 50/35
300m Run
30 DB Snatch
200m Run
20 DB Snatch
100m Run
10 DB Snatch
A. Every 2:30 for 6 sets
Power Clean + Hang Clean + Jerk
B. 4 RFT – 11min Cap
15 PC 95/65
12 Thrusters 95/65
9 BF Burpees
A. 5-6 sets for time
400m Run
200m Easy Recovery pace
200m Fast pace
rest 2min
A. E90s x 5 : 3 OHS w/2s pause
B. E90s x 5 : 2 (High Hang Power Snatch + Hang Power Snatch)
C. For Time
250m Row
90 Double Unders
15 OHS
250m Row
60 Double Unders
12 OHS
250m Row
30 Double Unders
9 OHS
*Heavy as possible without dropping bar. Score is load and time
