Workout of the day

5 Strict TTB
10 Gorilla Rows
15 Hollow Rocks
E2OM x 5 Sets

6 RFT
20 DB Hang C+J
30 Air Squats
40 DU’s

12 Minutes to Establish a heavy:
Snatch + 2 Hang Snatch

Rest 3 Mins

EMOM 5
1 Snatch at 110% of Complex

For Time

12 – 8 – 4
Power Snatch
6 – 4 – 2
Bar Muscle Up / Jumping BMU
or
12 – 8 – 4
Burpee C2B / Pull Up

2 Power Clean + 1 Jerk
EMOM 15
Start at 60%
increase weight every 3 Minutes

AMRAP 12
Alternating Rounds

a)
6 Thrusters
6 Bar Over Burpees
300m Row / Ski

b)
6 Thrusters
6 TTB
300m Row / Ski

Front Squat
5-5-3-3-3-2-1
Starting at 70%
Build weight as rep range drop
E2OM

2 Rounds For Time
21 Calories
15 Hang Power Cleans
9 Chest to Bar
(7 Min Cap)

Rest 3

AMRAP 7
7 Push Press
5 Burpees
3 HSPU

Every
2:30 Mins
for 5 Sets

5 Strict Pull ups
20 Underhand Barbell Row
30s Barbell Hollow Hold

6RFT
400m Row / Ski
12 OH Squats
9 Pull Ups
6 Burpees

12 Minutes to Establish
10RM Back Squat

Then

3 Sets at 70%

AMRAP 3
6 Power Clean
6 TTB

Rest 2

AMRAP 3
6 Squat Clean
6 TTB

Rest 2

AMRAP 3
6 Clusters
6 TTB

AMRAP 20
Buy In
100 Calories

10 Squat Clean
10 Bar over Burpee
10 STOH
10 Bar Over Burpees

For Time
100 Double Unders
80 Deadlifts
60 Box Jumps
40 Pull Ups
20 Thrusters
40 Pull Ups
60 Box Jumps
80 Deadlifts
100 Double Unders

Strict Press
7-7-5-5-3-3
Increase weight
each set
(E2OM)

10 Rounds for Time
9 Hang Power Snatch
9 HSPU

1 Clean Pull
+
2 Cleans
+
3 Front Squats

Every 90s x 6
65-75%

Every 4 Minutes
for 6 Rounds

20 Calories
20 DB Snatch
40 DU’s

EMOM 12
8 DBL DB Floor Press
20 Hollow Rocks
8 DB Press Up (2s Pause)
30s Plank Hold

100 Calories
For Time

Every 20 Calories

20 Wall Balls
4 BMU /
Burpee C2B /
Burpee Pull Up

10 Minutes to Build to heavy single Snatch

Running Clock
0:00 – 10:00
For Time
500m Row
3 Rounds Cindy
500m Row

10:00 – 20:00
3 Rounds
15 Clean and Jerks
15 Burpees

20:00 – 30:00
For Time
27-21-15-9
Box Jumps
Push Press

OH Squat
10 Mins to Build to a Heavy Triple

EMOM x 24 Mins
15/12 Calories
10 STOH
10 Burpees
10 Front Squats