5×6 (same weight across- heavy ish)
–> You must move the barbell fast
2 sets:
6 min AMRAP of:
2-4-6-8-10..
Front squat (95/65)
Front rack lunges
Box jump over (24/20)
2 min rest between sets
With a running clock:
From 00:00 to 08:00
3 rounds
30 double unders
3 squat cleans (135/95)
From 08:00 to 16:00
7/4 cal bike
thrusters (95/65)*
(5 thrusters on round 1, 4 thrusters on round 2… until 1 thruster – so it’s essentially 5 rounds)
From 16:00 to 24:00
21-15-9
Hand release push-ups
Push jerks (95/65)
From 24:00 to 32:00
800M run
80 KBS (55/35)
Score is overall times on all the workouts
RX+:
50 double unders
Clean: 185/135
Push jerks 135/95
KBS 70/55
MANDATORY STRETCHING:
2 rounds
– 3 MIN of seated straddle
– 3 MIN of saddle
7×10 (increasing weight if possible)
Stay 30 second in a push-up (RX) or Handstand hold position (RX+) RiGHT before starting your new set
PUT Rx or Rx+ in the comment section
For time: 3,000M row
Every 3 minutes (including 00:00): 8 toes to bar
Every 500M: 8 pull-ups
Every time you break on toes to bar or pull-ups: 20 double unders
RX+:
12 toes to bar
12 chest to bar
35 double unders
For competitors:
15 toes to bar
6 bar muscle-ups
45 double unders
–> Put it in the comments if you did this
3 rounds for time (29 min cap):
20/15 cal bike
20 deadlifts (155/105)
20 bar facing burpees
200M run
In the remaining time:
Find a 3RM Bench Press
RX+:
Time cap: 25 min
Deadlift (225/155)
5 rounds:
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10 Second Hollow Hold
– Rest 1 minute –
For Time:
150 Wall-Ball Shots, 20# / 14#
Power Clean + Push Jerk
4x(2+1) at 75-80%
—> You can drop the barbell between the cleans. The most important thing is your positioning and staying tight before your first pull
Front Squat from the rig:
6×5 at 70-75-78-80-83-83+%
Death by back squats (time cap 20 min):
Min 1: 1 back squat (135/95)
Min 2: 2 back squats..
score is how many reps you did overall
Put what round you were on in the comment section
17 min AMRAP of:
50 sumo deadlift high pulls (95/65)
40 back rack alt lunges (95/65)
30 DB push jerks (50/35)*
20 alt step up with plate (25/15) (24″/20″)
10 1-arm devil press
*DB push jerk (at least 5 reps before switching arms, you MUST do 15 per side)
RX+: 115/85
45/25
Use a KB if not enough DB (it would still be RX)
10 min EMOM of:
2 push jerks (70% on first 5 min, 75% for the last 5 min)
4 rounds for Time:
12 hang cleans (95/65)
500/450M row
12 KBS (55/35)
50 abmat sit-ups
Buy out:
50 bench press (95/45)
——
RX+:
Hang clean 135/95
Bench press 155/75
Find a 1RM
For Time:
400M run
21 deadlifts (185/135)
15 burpees over the bar
9 pull-ups
400M run
15 deadlifts (185/135)
9 burpees over the bar
6 pull-ups
400M run
9 deadlifts (185/135)
6 burpees over the bar
3 pull-ups
——–
RX+:
400M run
21 deadlifts (185/135)
15 burpees over the bar
9 pull-ups
400M run
15 deadlifts (205/145)
9 burpees over the bar
6 chest to bar
400M run
9 deadlifts (225/155)
6 burpees over the bar
3 bar muscle ups
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Mandatory stretching and mobilizing (coach’s choice) for 15 min
LAST EMOM and wallball cycle
20 min EMOM of:
Min 1: 8/5 cal bike + AMRAP thrusters (75/55)
Min 2: 18 wallballs (20/14)
Min 3: 4 burpee box jump over (24/20)
Min 4: 30 double under
Rx+: Thruster (95/65)
Score is AMRAP thrusters
take off 1 rep from your overall score for every rep you do not perform on the other movements
Perform 1 rep every 45 seconds x10
Reps 1 through 5 = 70%
Reps 6 through 10 = 75%