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
