A.

4 sets:

20 walking lunge steps

B.

18 min amrap:

36 sumo deadlift high pull (95/65)

36 WBS

36 TTB

36 overhead squats (95/65)

A.

2 sets: 4-6 strict pull ups (21X2)

2 sets: 3-5 strict pull ups (21X2)

B.

3 sets:

10-12/arm single arm bent over DB or KB rows (31X2)

C.

5 sets:

In 2 mins complete:

3 muscle ups

9 push press (115/75)

12 KBS (53/35)

rest 2 mins between sets

pick up where you leave off each round

A.

5×8 incline close grip bench press with 3s negative

B.

4 sets, one set every 4 minutes, each set for time:

200m run

12 hang power snatches (75/55)

9 HSPUs (sub 15 push ups)

A.

Back squat:

work up to a top set of 5 reps @ RPE 9.

4 drop sets of 5 reps at -10%

B.

for time (12 min cap):

“19.2”-ish

25 TTB

50 DUs

15 squat cleans (135/85)

25 TTB

50 DUs

13 squat cleans (185/115)

25 TTB

50 DUs

11 squat cleans (225/145)

A.

3 sets:

20 walking lunge steps

B.

2 sets, each set for time:

50/40 cal row

50 WBS

rest 4:00 between sets

A.

four sets:

3-5 strict pull ups (21X2)

B.

3 sets:

10-12/arm single arm bent over DB or KB rows (31X2)

B.

5 sets, one set every 4 mins, each set for time:

200m run

21 KBS

48 DUs

A.

5 sets:

Segmented Clean Deadlift 5-5-4-4-3 (3131 tempo)

B.

5 sets: 

90s to complete:

10 TTB

10 hang power cleans (135/95)

max reps bar facing burpees in time remaining

rest 90s between sets

score = total reps bar facing burpees

A.

5×8 overhead strict press with 3s negative (40-60%)

B.

12 min amrap:

12 box jump overs

12 push press (95/65)

12 CTB pull-ups

A.

back squat:

4 sets of 6 reps (@ 70-75%)

B.

for time:

20-15-10 

cal row

front squats (155/105)

5 sets:

In 2 mins, complete:

1 round of “DT” + max WBS

rest 2 mins between sets

score = total WBS

“DT”

12 deadlifts (155/105)

9 hang power cleans

6 STO