Sprint, Rest, Don’t Puke..

10 Rounds, 2 Minutes on the Clock:
3 Power Cleans @75%
8 Burpees
8 Pull-ups
*Sprint & Rest

Rx+ 10 Burpees & 10 Pull-ups
*Score is total reps – 190/230 possible

10-20 Repeat

2 Rounds, 5 Minute AMRAP of:
10 Box Jumps
20 Sit-ups
10 Ground-to-Overhead (45/25lb plate)
20 Russian Twists (45/25lb plate)

*Rest 2 minutes between rounds, pick up where you left off.

Shoulder Press 5×3

Shoulder Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Clean, Burp, & …..

For Time:
10-1 Power Cleans (95/65)
1-10 Burpee Pull-ups

Rx+ (135/95) Rx++ (155/105)

100 Meter Run/150 Meter Row after each round – 1st round = 10 Cleans, 1 Burpee Pull-up, 100 meter run

Snatch Complex

Snatch Complex Of:
1 Hang Power Snatch
1 Squat Snatch

Followin This Rep & Percentage Scheme:
#1: 2 reps @ 60%
#2: 2 reps @ 65%
#3: 2 reps @ 70%
#4: 2 reps @ 75%
#5: 1 rep @ 80%
#6: 1 rep @ 85%

4×4 – Run, Jump, Pull, Push

4 Rounds, 4 Minute Clock:
400 Meter Run Buy-in

With Remaining Time:
10 Jumping Junges
5 Strict Pull-ups
5 Handstand Push-ups
*Rest 2 minutes between rounds, pick up where you left off

Rx+ 3 Bar/Ring Muscle-ups per round & Strict HSPU

Chippin ‘On Tuesday

For Time:
100 Double Unders
30 Hand Release Push-ups
20 Deadlifts (135/95)
100 Double Unders
20 Hand Release Push-ups
15 Deadlifts (135/95)
100 Double Unders
10 Hand Release Push-ups
10 Deadlifts (135/95)

Bring on Round 2 Of Intervals!

6 Rounds, Every 90 Seconds:
10 Thrusters (95/65)
8 Chest-to-Bar Pull-ups

*Sprint & rest
*Score is total reps – 108 possible
Rx+ 12 Thrusters, 6 C2B, 2 Muscle-ups

Clean Complex E2MOM

6 Sets – Every 2 Minutes, On the Minute:
1 Hang Squat Clean
1 Squat Clean
1 Front Squat

*Build throughout to 80% of squat clean 1RM

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