30min for quality 

400m run
15 half kneeling kb chop /side
15 t spine open book /side
10 single leg dumbell rdl /side
50m oh carry/side

30min for quality 

400m run
15 half kneeling kb chop /side
15 t spine open book /side
10 single leg dumbell rdl /side
50m oh carry/side

30min for quality 

400m run
15 half kneeling kb chop /side
15 t spine open book /side
10 single leg dumbell rdl /side
50m oh carry/side

Snatch grip push press 3×5 light

Every 90 sec for 9min
Slow pull snatch DL (5 sec)
Hang snatch high pull
Hang power snatch 

Amrap 10
10 double unders (sub 2x singles)
1 power snatch 115/75
20 double unders
2 power snatch
30 double unders
3 power snatch
…..etc

Snatch grip push press 3×5 light

Every 90 sec for 9min
Slow pull snatch DL (5 sec)
Hang snatch high pull
Hang power snatch 

Amrap 10
10 double unders (sub 2x singles)
1 power snatch 115/75
20 double unders
2 power snatch
30 double unders
3 power snatch
…..etc

Snatch grip push press 3×5 light

Every 90 sec for 9min
Slow pull snatch DL (5 sec)
Hang snatch high pull
Hang power snatch 

Amrap 10
10 double unders (sub 2x singles)
1 power snatch 115/75
20 double unders
2 power snatch
30 double unders
3 power snatch
…..etc

Bench 5×2@80-85% (fun 5×5)

Teams of 2

150/120 cal bike
Partner holds sandbag/ heavy farmer hold

Bench 5×2@80-85% (fun 5×5)

Teams of 2

150/120 cal bike
Partner holds sandbag/ heavy farmer hold

Bench 5×2@80-85% (fun 5×5)

Teams of 2

150/120 cal bike
Partner holds sandbag/ heavy farmer hold

Emom 12
Front squat 2
Back squat 4
76% of FS 

Eikcaj

30 pullups (WP 15 bar mu)
50 thrusters 75/55
1k row 

Emom 12
Front squat 2
Back squat 4
76% of FS 

Eikcaj

30 pullups (WP 15 bar mu)
50 thrusters 75/55
1k row 

Emom 12
Front squat 2
Back squat 4
76% of FS 

Eikcaj

30 pullups (WP 15 bar mu)
50 thrusters 75/55
1k row 

Team fight gone bad

3 rounds
2min power snatch 95/65 
2min box jumps
2min row
2min push ups
2min sdhp
1min rest

Team fight gone bad

3 rounds
2min power snatch 95/65 
2min box jumps
2min row
2min push ups
2min sdhp
1min rest

Team fight gone bad

3 rounds
2min power snatch 95/65 
2min box jumps
2min row
2min push ups
2min sdhp
1min rest

3 rounds
800m run
21 deadlift 185/125
5 rope climbs (sub 15 strict pullups)

3 sets
1 min d ball hold
25 situps

3 rounds
800m run
21 deadlift 185/125
5 rope climbs (sub 15 strict pullups)

3 sets
1 min d ball hold
25 situps

3 rounds
800m run
21 deadlift 185/125
5 rope climbs (sub 15 strict pullups)

3 sets
1 min d ball hold
25 situps

30min for quality 

2min light cardio 

10 Lateral step up
15 Ring row
20 Box hamstring curls 

30 Band pull aparts
45 sec side plank (bent knees, hip extended) /side 

30min for quality 

2min light cardio 

10 Lateral step up
15 Ring row
20 Box hamstring curls 

30 Band pull aparts
45 sec side plank (bent knees, hip extended) /side 

30min for quality 

2min light cardio 

10 Lateral step up
15 Ring row
20 Box hamstring curls 

30 Band pull aparts
45 sec side plank (bent knees, hip extended) /side 

343 burpees for time

343 burpees for time

343 burpees for time

Every 90 sec for 9min
Power snatch
Ohs
Snatch (fun power snatch + ohs 3+3)

3 rounds  

30 Wall ball  20/14 WP 30/20

30 Cal ski/row

Fun

3 rounds
20 wallball 

20 cals

Every 90 sec for 9min
Power snatch
Ohs
Snatch (fun power snatch + ohs 3+3)

3 rounds  

30 Wall ball  20/14 WP 30/20

30 Cal ski/row

Fun

3 rounds
20 wallball 

20 cals

Every 90 sec for 9min
Power snatch
Ohs
Snatch (fun power snatch + ohs 3+3)

3 rounds  

30 Wall ball  20/14 WP 30/20

30 Cal ski/row

Fun

3 rounds
20 wallball 

20 cals

Emom 12
2 front squat
4 back squat
72% of FS 

4 sets
3 min clock
400m run
4 muscle ups sub (8-12) pullups
Max reps power clean 155/105

Rest 2min

Emom 12
2 front squat
4 back squat
72% of FS 

4 sets
3 min clock
400m run
4 muscle ups sub (8-12) pullups
Max reps power clean 155/105

Rest 2min

Emom 12
2 front squat
4 back squat
72% of FS 

4 sets
3 min clock
400m run
4 muscle ups sub (8-12) pullups
Max reps power clean 155/105

Rest 2min