A.
3-4 sets:
6 rear foot elevated split squats + 8 dynamic rear foot elevated split squats
B.
5 sets, one set every 4 mins, each set for time
200m med ball run (20/14)
24 WBS
12 toes to bar

A.

6-4-4-3-2 Close Grip Bench Press (30X0)

B.

5 sets:

3 min amrap:

3 bar muscle ups (scaled = 6 CTB pull ups)

6 push ups

9 hang power cleans (135/95)

rest 1 min between sets

A.

Deadlift: Work up to a top set of 5 reps @ RPE 9-10

then, 3 drop sets with -10% less for 5 reps

B.

4 sets:

1 min: max cal row

30s rest

1 min amrap: 10 alt single arm DBS + 10 box jump overs

30s rest

A.

3RM front squat

then, -10% for 3 reps 3-4 sets

B.

For Time

2 Rounds:

   8 front squats (155/105)

   8 Bar-Facing Burpees

2 Rounds:

   8 front rack lunge steps (135/95)

   8 Bar-Facing Burpees

2 Rounds:

   8 thrusters (115/85)

   8 Bar-Facing Burpees

A.

barbell Z press 8-7-6-5

B. 

Single Arm DB or KB Row (2112); 6-8/arm

C.

for time:

1k row

50 TTB

30 push jerks (135/95)

3 sets, each set for time: 

250m Row + 3 Power Cleans (155/105)

500m Row + 5 Power Cleans (155/105)

750m Row + 7 Power Cleans (155/105)

rest 5 mins between sets

A.

find today’s tough single split jerk

B.

5 sets: 

In 90s, complete:

200m run + max reps hang power clean & jerk (135/95, 95/65)

rest 90s between sets

score = total reps hang power clean & jerk

A.

Deadlift: Work up to a top set of 5 reps @ RPE 8-9

then 3 drop sets with -10% less for 5 reps

B.

4 sets: 

3 min amrap:

4 Devil’s Press (50/35)

6 Toes to Bar

24 DUs

Rest 1 Minute Between sets

*Pick Up Where You Left Off Each Round

A.

Front squat: Work up to a top set of 3 reps (tougher than last week!)

then, -10% for 3 reps 3-4 sets

B.

“12.5”

7 min amrap:

3-6-9-12..and so on up the ladder

thrusters (95/65)

CTB pull ups

A.

four sets:

4-6 strict pull ups

12-15/arm bent over DB rows

10-12/arm single arm DB press

B.

for time:

10-20-30-40-50 alternating hang DB snatches

5-10-15-20-25 burpee box jumps overs