Strength
3sets
Max Strict pull up
Conditioning
20min EMOM
15 Pull up
5 Burpee box get over 40/48
15 KBS 24/32
5 S. HSPU
Skill
4sets
3 Mid hang Clean pull
2 Mid hang Clean high pull
1 Mid hang Muscle Clean
Conditioning
4RFT
15 Hang power clean 65/95
15 BB push up
15 Front squat
15 AB-mat sit up
Conditioning
24min AMRAP
50cal Row or AB
60 Knee to elbow
70 Burpee box jump 20/24
80 V up
*Team of 3
Strength
Back Squat 7 – 5 – 3 – 3
Conditioning
27 – 21 – 15 – 9 For time;
DB Squat Clean 35 / 50
Toes to Bar
*100 Double under (b/w sets, 50DU, 100 SU)
*timecap 13min
Oly Skill / Strength
4sets
1 Snatch Pull +
1 Low Hang Snatch Pull +
1 Low Hang Snatch +
1 Overhead Squat
Conditioning
10 – 9 – 8…3 – 2 – 1 For time;
Power Snatch 75 / 115
Overhead Squat
*timecap 15min
Strength
Deadlift 7 – 5 – 3 – 3
Conditioning
15min Ascending Ladder
3 – 6 – 9….Deadlift 105 / 155
1round Strict Cindy
5 Strict pull up
10 Push up
15 Air Squat
Conditioning
24min AMRAP
120 / 150cal Row (85 / 100cal AB)
then..
Remaining time I go You go amrap..
7 Burpee
7 WBS 20 / 30
*teams of 3
Conditioning
4 Rounds For time
10 Bar Muscle up
20 S. HSPU
30 TTB
40 WBS 14/20
Strength
2reps x 4sets
Back squat
Conditioning
20min AMRAP
15 DB Devils press 35/50
50cal Row
15 DB clean & jerk
50 Burpee
*Team of 3
Oly skill
4sets
1 High hang muscle clean
1 High hang power clean
1 High hang squat clean
Conditioning
3RFT
20 Power clean 95/135
20 Bar hops (L+R=1)
20 Front squat