A.

4 sets:

8-10 front rack lunge steps (heavier than last week!)

B.

for time (15 min cap):

200m run

30 front squats (75/55, 95/65)

20 bar facing burpees

400m run

20 bar facing burpees

30 front squats (75/55, 95/65)

200m run

A.

5-6 sets:

high hang snatch + hang snatch

B.

EMOM for 10 mins:

6 CTB pull-ups

6 box jump overs (24/20)

max reps alternating single arm DB hang C&J (50/35)

A.

5×5 Clean Grip Deadlift (3111)

B.

6 sets:

30s max cal row

20s rest

30s max reps Russian KBS (go heavy!)

20s rest

A.

5×3 back squat

B.

for time (13 min cap):

75 WBS

50 TTB 

50 WBS

25 TTB 

25 WBS

A.

5×6 overhead strict press with 3s negative (50-70%)

B.

3×12 horizontal bar row

C.

10 min amrap:

30 DUs

10 reps alternating DB snatch + 2 alt OH lunges (50/35)

A.

4 sets:

12-16 walking lunges

B.

20 min amrap:

teams of 2, alternate complete rounds with a partner:

15 WBS

300/250m row

A.

4 sets:

4-6 strict pull ups (21X2)

B.

3 sets:

8-10 /arm single arm bent over DB rows (31X2) 

C.

for time:

1k row

50 TTB

25 STO (135/95, Rx+ 185/125)

A.

segmented clean deadlift (3131) 3-3-3-2-2

B.

for time:

15 Thrusters (95/65, Rx+ 135/95)

15 Bar-Facing Burpees

15 Power Cleans

15 Bar-Facing Burpees

15 Hang Power Snatches

15 Bar-Facing Burpees

A.

back squat

work up to a top set of 5 reps @ RPE 10

then, 4 sets of 5 reps at -10% less

B.

12 min amrap:

3-6-9-12…and so on up the ladder

DB front squats (50/35)

CTB pull-ups

box jump overs (24/20)

A.

4 sets, each set for time, start a new set every 8 mins:

200m run

60 DUs

25 WBS

15 hang power clean & jerks (135/95)