A) Split Jerk

5×3 @ moderate to challenging load

OR

15min of practice

B) Bench Press

10×5 @ Moderate to Challenging Load

Rest Exactly 1min Between sets

C) 20min @ 80%

20min Row/Ski Erg

**every 5min starting at 0:00 (0,5,10,15)

complete 10-15 Front Squats 135/95lb

**every 5min Starting @ 2:30 (2:30,7:30,12:30,17:30)

Complete 10-15 Push Press @135/95lbs

A) Deadlift

Build to a Challenging Set of 4

B1) Barbell Back Rack Reverse Lunge

5×6/leg @ Challenging Weight

rest 1min

B2) DB Row

5×8/side @31X1

rest 1min

C) For Time

10 Alt Hang DB Snatches @ 50/35lbs

9 Burpee Box Jump Overs

20 Alt Hang DB Snatches

11 Burpee Box Jump Overs

30 Alt Hang DB Snatches

13 Burpee Box Jump Overs

40 Alt Hang DB Snatches

13 Burpee Box Jump Overs

30 Alt Hang DB Snatches

11 Burpee Box Jump Overs

20 Alt Hang DB Snatches

9 Burpee Box Jump Overs

10 Alt Hang DB Snatches

A) 45-60min @ 75%/Moderate Effort

5 Mile Assault Bike

3000M Row

** Every 5min complete

20 No Push-up Burpees

20 Alt Step Ups @ 20 Inches

100ft Farmers Walk @ Moderate Load

**break up the 5 mile bike and row however you wish

A) Strict Press

5×8-10 @21X1

1-2min between sets

B) 12min EMOM

1st: 5-10 Strict Pronated Pull-ups

2nd: 6-10 Romanian Deadlifts @31X1

3rd: 20-30s Hollow Hold

C) 4 Sets @ 85-90%/ Tough but Sustainable Effort

20/15 Cal Assault Bike

12 Single Arm DB Push Press (Right Arm) @ 50/35lbs

20 Russian KB Swings @ 32/24kg

12 Single Arm DB Push Press (Left Arm) @ 50/35lbs

Rest 2min

A) Front Squat

Build to a Challenging Set of 2 @41×1

B) 6min EMOM

8-10 Dual KB Front Squats

C) 15min EMOM

1st: 20s AMRAP Push-ups

2nd: 20s AMRAP Supinated Bent Over Barbell Row

3rd: 30s Assault Bike @ 80%

D) 13min Time Cap/AMRAP

100 Double Unders

60 Cal Row

50 Toes to Bar

AMRAP Wallballs w/ Remaining Time