A) Strict Press: (12:00)

Find 1RM

B) Push Press: (10:00)

Find 1RM

C) 8:00 AMRAP:

5 Burpee Box Jump Over

10 Wallballs

15 Sit-ups

A) Strict Press: (12:00)

Find 1RM

B) Push Press: (10:00)

Find 1RM

C) 8:00 AMRAP:

5 Burpee Box Jump Over

10 Wallballs

15 Sit-ups

A1) Strict Ring Pull-up:

3×6

A2) Strict HSPU:

3xME

(12:00)

B) 15:00 AMRAP at moderate pace

5 Wall Walks

12 Ring Support Swings

5 MU Weight transfer from box

C) Hanging L-Sit:

4x:45″

A1) Floor Press:

3×10

A2) SA Bent Over Row:

3×6 ea arm

Both have small pause at the top of the movment.

(12:00 Cap)

B) 5 Rounds for Time: (15:00 Cap)

12 Deadlift

9 Hang Power Clean

6 Push Jerk

(155/105)

(15:00 Cap)

A) Front Squat: (18:00)

Find 1RM Front squat

B) 3 Rounds For Time: (10:00 Cap)

15 Box Jumps

10 Power Snatch

50 Du/100 SU

A1) Pullup:

3xME

A2) Push-up:

3xME

(10:00 Cap)

B) 6:00 AMRAP:

1K Row

ME DB Cleans

**Rest 3:00**

6:00 AMRAP:

25 KBS

15 T2B

A1) Snatch:

3×3 @ 65%+

A2) SA OH Squat Hold:

3x:15 ea arm

B) 16:00 AMRAP in pairs:

10 Wall Balls

10 Pull-ups/Ring Rows

10 DB Cleans

10 T2B

1 Athlete works through round, 1 Athlete stands and holds Heavy KB in Goblet squat hold

A) 12:00 Squat EMOM:

1) 4 Back Squat

2) 3 Front Squat

Weight of barbell is 70% 1RM Front Squat

B) For Time:

21-15-9

Power Clean & Jerk

Burpees over the Bar

*Right into*

5-10-15:

Thruster

Burpee over the Bar

Weight of barbell is 40-50% 1RM C&J

Total Time Cap (18:00)

“

A1) Strict Ring Dips:

4×8-10

A2) Wall Walk:

4×3

A3) Candlestick Roll-up:

4×10

(16:00 Cap)

B) 3 Rounds NFT:

10 Stadler Leg lift

:30 Hollow Hold

150 ft HSW/50 Shoulder Tap

:30 Ring L-Sit

10 Strict Pull-ups

A1) Deadlift:

4×5 @ 70%+

A2) Kang Squat:

4×5 add weight if comfortable.

B) 12:00 AMRAP:

4 Bar Muscle Up/2+2

8 DB Cleans

16 DB FR Lunges

A1) Weighted Strict Pull-up:

4×5

A2) Weighted Push-up:

4×5-10

(12:00 Cap)

B)For Time: (20:00 Cap)

200 ft Farmer Carry

100 DU/SU

60 Wallballs

50 Pull-ups/Ring Rows

40 KBS

30 T2B

20 Burpee to a plate

100 DU/SU

200 ft Farmer Carry

KB weight is (70/53)