Front squat 70%x3, 75%x2, 85%2×2 (fun 4×8)
For time
50 cals machine
40 ttb
30 ground to oh 135/95
*10min cap
Front squat 70%x3, 75%x2, 85%2×2 (fun 4×8)
For time
50 cals machine
40 ttb
30 ground to oh 135/95
*10min cap
Front squat 70%x3, 75%x2, 85%2×2 (fun 4×8)
For time
50 cals machine
40 ttb
30 ground to oh 135/95
*10min cap
Snatch 70%x2, 75%x1, 80%x1, 85%3×1 (fun muscle snatch 5×5, Sn DL 3×5)
FUN
3 rounds
500m row
15 burpees
15 OHs
Rest 3min
Snatch 70%x2, 75%x1, 80%x1, 85%3×1 (fun muscle snatch 5×5, Sn DL 3×5)
PER
3 rounds
500m row
20 bar facing burpees
15 OHs 95/65
Rest 3min
Snatch 70%x2, 75%x1, 80%x1, 85%3×1 (fun muscle snatch 5×5, Sn DL 3×5)
WP
3 rounds
500m row
20 bar facing burpees
OHS (R1- 21@95/65, R2- 15@115/75, R3- 9@135/95)
Rest 3min
back squat 5×5
3 rounds
35 air squats
15 jumping ctb
10 hang power cleans
Back squat 70%x3, 80%x2, 85%2×2
Nasty girls
3 rounds
50 air squats
7 muscle ups (sub 15 pullups)
10 hang power cleans 135/95
Back squat 70%x3, 80%x2, 85%2×2
Nasty girls
3 rounds
50 air squats
7 muscle ups (sub 15 pullups)
10 hang power cleans 165/115
Back squat 70%x5, 80%x3, heavy 10 for the day (FUN 4×10)
3 rounds
21 wallballs 20/14
18 box jump over
15 deadlift 225/155
Back squat 70%x5, 80%x3, heavy 10 for the day (FUN 4×10)
3 rounds
21 wallballs 20/14
18 box jump over
15 deadlift 225/155
Back squat 70%x5, 80%x3, heavy 10 for the day (FUN 4×10)
3 rounds
21 wallballs 20/14
18 box jump over
15 deadlift 225/155
c&j 70%2×1+1, 75%2×1+1, 80%x1+1, 90%x1+1, 85%2×1+1
20min amrap
60/40 cal row/bike or 800m run
50m farmer carry R
50m farmer carry L
40 squats
30 pushups
20 alt v ups
c&j 70%2×1+1, 75%2×1+1, 80%x1+1, 90%x1+1, 85%2×1+1
20min amrap
60/40 cal row/bike or 800m run
50m farmer carry R
50m farmer carry L
40 squats
30 pushups
20 alt v ups
c&j 70%2×1+1, 75%2×1+1, 80%x1+1, 90%x1+1, 85%2×1+1
20min amrap
60/40 cal row/bike or 800m run
50m farmer carry R
50m farmer carry L
40 squats
30 pushups
20 alt v ups
Front squat 70%x2, 80%x2, 85%x1, 90%3×1 (FUN 5×5)
Performance/FUN
5 sets
30 sec bike
30 sec power snatch 75/55 (FUN- muscle)
2min rest
Front squat 70%x2, 80%x2, 85%x1, 90%3×1 (FUN 5×5)
Performance/FUN
5 sets
30 sec bike
30 sec power snatch 75/55 (FUN- muscle)
2min rest
4 sets (2min running clock)
21/18 cal row
Max reps hang squat snatch*
Rest 2min
Set1- 155/105
Set2- 135/95
Set3 – 115/75
Set4- 95/65
Snatch 70%x2, 75%x2, 80%x1, 90%x1, 85%2×1 (FUN-hang power snatch 5×5, Sn pull 3×5)
Every 10 min for 20min
50 cal AD/1k row/800m run
15 bar facing/target burpees
15 power clean 135/95 (wp 165/115, FUN hang power clean)
Snatch 70%x2, 75%x2, 80%x1, 90%x1, 85%2×1 (FUN-hang power snatch 5×5, Sn pull 3×5)
Every 10 min for 20min
50 cal AD/1k row/800m run
15 bar facing/target burpees
15 power clean 135/95 (wp 165/115, FUN hang power clean)
Snatch 70%x2, 75%x2, 80%x1, 90%x1, 85%2×1 (FUN-hang power snatch 5×5, Sn pull 3×5)
Every 10 min for 20min
50 cal AD/1k row/800m run
15 bar facing/target burpees
15 power clean 135/95 (wp 165/115, FUN hang power clean)
Back squat 65%x6, 75%x4, 85%x2, 90%x2 (FUN 5×5)
8 min amrap
10 thrusters 95/65
3 muscle ups (sub 7 pullups, FUN-jumping CTB)
Back squat 65%x6, 75%x4, 85%x2, 90%x2 (FUN 5×5)
8 min amrap
10 thrusters 95/65
3 muscle ups (sub 7 pullups, FUN-jumping CTB)
Back squat 65%x6, 75%x4, 85%x2, 90%x2 (FUN 5×5)
8 min amrap
10 thrusters 95/65
3 muscle ups (sub 7 pullups, FUN-jumping CTB)
24min amrap
Teams of 2 alt full rounds
5 strict pullups
10 power snatch 75/55
20 wallball
Every 4 rounds (2 each teammate) team must run 400m
24min amrap
Teams of 2 alt full rounds
5 strict pullups
10 power snatch 75/55
20 wallball
Every 4 rounds (2 each teammate) team must run 400m
24min amrap
Teams of 2 alt full rounds
5 strict pullups
10 power snatch 75/55
20 wallball
Every 4 rounds (2 each teammate) team must run 400m
Take 15 min to build to heavyish triple DL
Emom 12 min
30 double unders + 3 deadlifts @ challenging weight with sound mechanics (FUN 30 singles + 5 deadlift)
Accumulate 2 min sandbag bear hug
Accumulate 2 min plank
Accumulate 2min HS hold
Take 15 min to build to heavyish triple DL
Emom 12 min
30 double unders + 3 deadlifts @ challenging weight with sound mechanics (FUN 30 singles + 5 deadlift)
Accumulate 2 min sandbag bear hug
Accumulate 2 min plank
Accumulate 2min HS hold
Take 15 min to build to heavyish triple DL
Emom 12 min
30 double unders + 3 deadlifts @ challenging weight with sound mechanics (FUN 30 singles + 5 deadlift)
Accumulate 2 min sandbag bear hug
Accumulate 2 min plank
Accumulate 2min HS hold
