A.

strict press 7-6-5-4-4

B.

14 min amrap

1-2-3-4-5-6…and so on up the ladder rounds of “triplet”

50 DUs after each round

“triplet“

4 CTB pull ups

6 push ups

8 push press (115/75)

A.

back squat 2-2-2-1-1

B.

For Time:

25 toes to bar

20 front squats (95/65)

300m run

20 front squats (95/65)

300m run

20 front squats (95/65)

25 toes to bar

A.

split jerk skills and drills

B.

for time:

30 box jump overs

30 toes to bar

600m Run

20 box jump overs

20 toes to bar

400m Run

10 box jump overs

10 toes to bar

200m run

A.

5 sets:

pause front squat x 4 reps @ ~70-75% (heavier than last Friday)

B.

for time:

4 rounds:

   12 front rack lunge steps (6/leg) (95/65) 

   25 DUs

3 rounds:

   15 front squats (95/65)

   25 DUs

2 rounds:

   10 thrusters (95/65)

   25 DUs

(Rx+ 115/75 and 30 DUs)

A.

5 sets:

3 reps segment clean deadlift 

B.

4 mins max reps DB burpee box step overs (50/35)

immediately into:

800m run for time

A.

strict press 8-8-6-6-5

B.

3 sets:

2 mins amrap: max cal row

1 min rest

2 min amrap: 3 CTB pull-ups + 6 push ups + 12 KBS

1 min rest

A.

Back squat work up to a top set of 2 reps @ RPE 9-10

then, -10% for 3 sets of 2 reps

B.

12 min amrap:

9 thrusters (95/65)

9 TTB

36 DUs

A.

5 sets:

4 reps pause front squat (2s pause at bottom)

B.

800m run
40 DB hang clusters (hang squat clean thruster) (50/35)

800m run

A.

4-5 sets:

5 reps segment clean deadlift 

B.

for time:

15-12-9-6

power cleans (135/95, Rx+ 155/105)

TTB

A.

5 sets:
Strict Press 

Sets 1-2: 8 reps at 90-95% of 8RM from last week*
Sets 3-4: 8 reps  at 85-90% of 8RM
Set 5: max reps at 85% of 8RM

*If you do not know your 8RM overhead press from last week, use today to establish an 8RM in 15 mins

B.

7 sets:

EMOM: 7 burpees over the erg + max cal row

rest 3 mins

7 sets:

EMOM: 7 push press (115/85) + max reps box jump overs