A.
back squat 7-5-3-7-5-3 (yes. again.)
2 sets of 7-5-3, increase loads slightly with each wave so that the second time you perform a particular rep set, the weight is heavier.
Example
7 @ 100
5 @ 110
3 @ 120
7 @ 105
5 @ 115
3 @ 125
B.
8 min amrap:
1k run + max reps burpee CTB pull-ups (use a pull-up bar 6″ above your max reach)
A.
deadlift 4-4-3-3-2
B.
15 min amrap:
6 power cleans (135/95)
9 push ups
12 TTB
A.
6 sets:
3 push jerks
B.
12 mins EMOM:
20 DUs + max reps thrusters (95/65)
A.
5-6 sets:
clean deadlift + hang clean high pull + hang power clean
B.
In 6 mins, complete:
30 bar facing burpees (buy in)
then, amrap:
12 hang power cleans (155/105)
12 CTB pull ups
~3 mins rest~
In 6 mins, complete:
20 bar facing burpees (buy in)
then, amrap:
6 hang power snatch (135/95)
6 BMUs
A.
back squat 7-5-3-7-5-3
2 sets of 7-5-3, increase loads slightly with each wave so that the second time you perform a particular rep set, the weight is heavier.
Example
7 @ 100
5 @ 110
3 @ 120
7 @ 105
5 @ 115
3 @ 125
B.
4 rounds for time:
200m run
15 box jump overs
12 double KB front squats (50/35)
A.
5 sets:
1 push press + 3 push jerks
B.
15 min amrap:
36/28 cal row
24 TTB
12 STO (155/105, Rx+185/125)
A.
deadlift 5-5-4-4-3
B.
6 sets:
in 60s, complete:
10 alternating single arm DB snatches (50/35) + max reps DUs
rest 60s between sets
Every minute, on the minute, for 36 minutes (6 sets):
Station 1 – row for calories
Station 2 – 8/leg Bulgarian split squats
Station 3 – box jumps
Station 4 – KBS
Station 5 – plank hold
Station 6 – rest
6 sets:
one set every 5 mins, each set for time:
50 DUs
300m run
4 bar MUs or 8 pull-ups
10 hang clean and jerks (115/75, Rx+ 135/95)
A.
6-8 sets:
1 segment snatch deadlift + hang power snatch
B.
for time:
21-15-9
power snatch (95/65)
burpees over the bar
immediately into:
21-15-9
OHS (95/65)
burpees over the bar