10 min EMOM:

1st min: 6-8 DB 10 month Press

2nd min: 6-8 DB/KB Bent Over Rows

+

10 min EMOM:

1st min: 30s Hollow Rocks

2nd min: 1 TGU/side

+

10 min AMRAP:

1-2-3-4-5-6-7-8-9….

C2B Pullups

Box Jumps

HSPU

+

3 Sets for Quality:

45-60s Sorenson Hold

MedBall Squat Throws x 10 reps

30s Russian Twists

Power Clean Cluster 1.1.1.1.1 x 4 sets

+

Front Squat @42X1 – Build to challenging 5 rep

+

7 Sets:

5 TNG Deadlifts @ moderate weight

Or if athlete is capable, do 5 Ground over the shoulder MedBall cleans @ 100/150lbs

50ft Sled Push @ heavy load

Rest 2 mins for enduring athletes

Rest 3 mins for explosive athletes

Split Jerk – Build to tough 5 rep

+

Teams of 2

Buy in with 50 Cals on Bike

3 Rounds of:

30 Double Unders

10 DB or KB Thrusters

10 T2B

(One works for full round/ one rests)

Buy out 50 Cals on Rower

Deadlift – Build to tough 4 rep – Can be TNG or resets

+

Tall Clean – 1 rep every 30s x 10 sets – emphasis on speed under bar, not load. Lots of heavy pulling prior so don’t allow yourself to go too heavy on this

+

Rear elevated Split Squat – 6-8 reps/side x 3 sets

Hollow Rocks x 30s x 3 sets

+

For time:

5 Rope Climbs

5 Clean and Jerks @ 145/115

4 RC

4 CJ @ 165/125

3 RC

3 CJ @ 185/135

2 RC

2 CJ @ 205/145

1 RC

1 CJ @ 225/155

Bench Press – 2 reps every 1:30 x 6 sets

+

Weighted Chinup, build to 5RM

Weighted Dips, build to 5RM

+

Powell Raise 10 reps/side x 3 sets

DB External Rotations 10 reps/side x 3 sets

+

14 min EMOM:

1st min : 12-15 KBS @ 32/24

2nd min: 12-15 Wall Balls

10 Sets:

20 Cals on AirBike

10 Box Jump w step down

10 Burpees to 6″ OH

Work=Rest