Skill work: Pistols Partner death by: Every 4 minutes: Partner A: 10 Thrusters 40/30 Partner B: 200m run Partner A: 200m run Partner B: 10 Thrusters Tag each other in. Thrusters increase by 2 reps each interval Repeat until you are unable to complete the work in the time cap
E.M.O.M 16 1 min: 5 Deadlift , Ascending 1 min: 10 Box step ups with DB/KB 1 min: 15 Russian Swings 1 min: Rest Row 1KM For Time
Back Squat 7 RM For Time: 15 Kipping HSPU 12 Squat Clean 80/50 12 Kipping HSPU 9 Squat Clean 80/50 9 Kipping HSPU 6 Squat Clean 80/50
6 Rounds 4 Ring dips, weighting as needed 6 Pendlay row, Ascending 8 Strict hanging leg raise 7 rounds for time: 10 Wall-balls 10 Pull-ups
Snatch 2RM 5′ min time cap: 600m Run Max Power Snatch (50/35) Rest 1 minute 4′ min time cap: 400m Run Max Power Snatch (50/35) Rest 1 minute 3′ min time cap: 200m Run Max Power Snatch (50/35)
Overhead Squat 5×5, Ascending 6 RFT 15 Air Squat 12 V Ups 9 Thrusters (50/35) Rest 1 minute
With a Partner,switching anytime: 30 Power Clean and Jerk (100/80) 10 Round Total (5 Rounds each) Switching every round with a partner 50 Double Unders 10 Pistols
In a 4 Minutes: 400m Run ME Bar Muscle Up Rest 4 Min In a 4 Minutes: 400m Run ME Back Squat Rest 4 Min In a 4 Minutes: 400m Run ME Chest to bar Pull Ups
4 Rounds, resting between efforts. 8 Strict Weighted Dip 30″ Weighted Plank Hold 18′ AMRAP 12 Burpees 9 T2B 6 Strict Handstand Push Ups
12′ EMOM 1 Min: TnG Power or Squat Snatch 2 Min: 12 SDHP 3 Min: Rest 12′ EMOM 1 Min: Max Hang DB Snatch (Alternating arms each round) 2 Min: 12 SDHP 3 Min: Rest