A.
6 sets:
1 hang snatch
B.
14 min amrap:
alternate full rounds with a partner
6 burpees over the bar
8 ground to overhead (115/75)
A.
6 sets:
1 hang snatch
B.
14 min amrap:
alternate full rounds with a partner
6 burpees over the bar
8 ground to overhead (115/75)
A.
12 mins to complete:
1 mile run (buy in) + 21-15-9 WBS/box jumps
~rest 4 mins~
B.
8 mins to complete:
800m run (buy in) + max reps Curtis Ps (135/95)
~rest 4 mins~
C.
4 mins to complete:
400m run (buy in) + max reps hang squat cleans (95/65)
A.
Five sets:
5 reps: Barbell Z-Press
5 reps: weighted strict pull-up
B.
3 sets, one set every 4 mins, each set for time:
500/400m row
15 CTB pull-ups
[Rx+: 6 BMUs or RMUs or 20 CTB pull-ups]
A.
deadlift (3131) 5-5-4-4-3
B.
for time:
100-80-60-40-20 DUs
30-25-20-15-10 KBS
25-20-15-10-5 TTB
A.
back squat find a 1RM for the day
B.
back squat one set of max reps @ 80-85% of part A at a strict tempo of 30X0 (absolutely no pauses)
C.
4 rounds for time:
200m run
12 lunge steps (135/95)
8 back squats
A.
6 sets:
2 hang snatches
B.
for time:
30-20-10
overhead squats (75/55)
TTB
directly Into…
30 bar facing burpees
4 sets:
In 6 mins, complete:
400m run
12 single arm alternating devils press (6/arm)
20 DB box step ups (6/leg) with one DB
max cal row in time remaining
Rest 3 minutes between sets
A.
6 sets:
2 strict press + 3 push press
B.
4 min amrap:
100 DU (buy-in)
then amrap:
12 hang power cleans (95/65)
12 push press (95/65)
[rest 2 mins]
4 min amrap:
100 DU (buy-in)
then amrap:
9 hang power cleans (95/65)
9 push press (95/65)
[rest 2 mins]
4 min amrap:
100 DU (buy-in)
then amrap:
6 hang power cleans (95/65)
6 push press (95/65)
A.
back squat 3-2-1-2-3
B.
for time:
45-35-25 WBS
21-15-9 CTB pull ups
A.
deadlift (3131) 6-5-4-4-4
B.
4 rounds for time:
15 deadlifts (185/135)
15 TTB
100m KB farmers carry after each round (53/35)