Skill / Strength

Sumo Deadlift 5 x 5

Conditioning

For time;

100 AbMat Sit ups

100 Front Rack Lunge 75 / 115 (L=1)

100 KBS 16 / 24

*Teams of 2

*Timecap 15min

Conditioning

For time;

9 – 12 – 15 – 18 – 21 – 18 – 15 – 12 – 9

Thrusters 75 / 115

C2B Pull ups

250m Row

*Teams of 3

*Timecap 25min

20min AMRAP

21cal Row

15 v up

10 Box step over 50/30

*Waterfall

*Team of 2~4

Strength

Thruster

3 x 3

Conditioning

10RFT

7 Thruster 75/55

7 pull up

7 burpee

Skill/Strength

5sets

1 power snatch

2 hang squat snatch

3 OHS

Conditioning

10min AMRAP

12 OHS 95/65

50 DU 

For time

100cal Row

100 WBS 20/14

100 DB Snatch 50/30

100cal Row

*team of 3

*Timecap 25min

Strength

Back squat

5 x 5

Conditioning

15min AMRAP

5 Burpee box jump over

10 Push up

15 Air squat

Conditioning

27 – 21 – 15 – 9 For time;

Shoulder to Overhead 95 / 135

Back Squats

Conditioning

For time;

21 – 18 – 15 – 12

Power Snatch 65 / 95

Toes to Bar

Conditioning

24min AMRAP

750m Row

105 DeadLift 135 / 225

90 Front Rack Front Lunges 35 / 50

*Teams of 3