Amrap 10min
10 Ring Dips
10 Box Jumps,30/24inch
10 Toes to bar

​

A.
Overhead Squat / Snatch balance Pratice
(From rack)

B.
Squat Snatch
1.1.1 x 5sets
Ascending Weight

​For time of :
21-18-15-12-9
Row Cal
Wallball, 20/14lb
GHD Sit ups w/ WB

[ Team of 2 ]
2 rounds for time of :
– 100 DB Snatch 50/35lb
– 30 Bar Muscle ups

Amrap 16 minutes
30 Squats
25 Push ups
20 Lunges
15 Burpees

​For time of :
60/40 Cal Row
40 Toes to bar
30/20 Cal Row
20 DB Shoulder to overhead,50/35lb

[Team of 2]
For time of :
80-60-40-20
DB Box Step Ups 24/20inch
40-30-20-10
Power Clean, Climbing
* DB 50/35lb
40reps 115/75lb
30reps 135/95lb
20reps 155/115lb
10reps 185/125lb

Find 1rep max
Heavy Power Clean
*Time cap 15mins
Then
3reps x 3sets Clean Pull @100%

10 rounds for time of :
3 Muscle ups
9/6 Cal Row

3 rounds for time of :
Run 400meter
21 Wallball,20/14lb
12 Power Snatch,95/65lb
* Run 400m = 40 Burpees

​

Amrap 20mins
Row 30/20 Cal
25 Push Ups
15 DB Hang Power Clean/50/35lb

3 rounds for time of :
Run 400meter
24 Toes to bar
12 SA Devil Press (Alternating) 50/35lb
* Run 400m = Row 500m

​

[Team of 2]
Amrap 16 mins
20 Bar Muscle ups
40 Push ups
60 Power Snatch 75/55lb

​

​Find 1rep max
Heavy Power Snatch
*Time cap 15mins

Then
​
3reps x 3sets Snatch Pull @100%

For time of :
50-40-30-20-10reps
Wallball,20/14lb
*50 Double Unders between reps

​

3 rounds for time of :
21 Kettlebell Swings 32/24kg
15 Chest to bar
9 Burpee Pull ups

[Team of 2]
Amrap 20 mins
Partner A.
– 9 DB Hang Power Clean
– 7 DB Push Press
– 5 DB Suqats
* DB 50/35lb
Partner B.
– Max Cal Row

[ Team of 2 ]
Amrap 16mins
50 Sit ups
40 Push ups
30 Toes to bar
20 Handstand Push ups

[Team of 2]
For time of :
100-80-60-40-20 reps,
– Box Jump Overs 24/20inch
50-40-30-20-10 reps,
– SA Devil Press, alternating 50/35lb

10 rounds for time of :
– 3 Bar Muscle ups
– 2 Burpee over the bar
– 1 Power Clean 225/155lb

3 rounds for time of :
– 24 DB Snatch 50/35lb
– 21 Wallball 20/14lb
– 18/15 Cal Row

​

5 rounds
( 2 min On / 2 min Off )
– 30 Double Unders
– 15 Kettlebell Swings 24/16kg
– Max Burpees

[Team of 2]
For time of :
Deadlift – Hang Power Clean – Push Jerk
6 rounds ( 3 rounds Each)
12-9-6 * Barbell 135/95lb
4 rounds ( 2 rounds Each)
9-7-5 * Barbell 155/105lb
2 rounds ( 1 round Each)
7-5-3 * Barbell 185/125lb

For time of :
– 60 Double unders
– 48 Kettlebell swings,24/16kg
– 12 Wall Walk
– 48 Kettlebell swings,24/15kg
– 60 Double unders

A.
Front Squat 3RM

B.
Amrap 7mins
3-6-9-12-15…reps
– Burpee over the bar
– Front Squats,115/75lb

​

Amrap 16mins
4 Strict Chest to bar Pull ups
8 DB Snatch,70/50lb
12 Box jumps, 30/24inch(Step down)

Amrap 15mins
18 Lunges
15 Box jumps,24/20inch(Step down)
12 Burpee to target
9 Chest to bar

​

​[ Team of 3 ]
For time of :
– 120 Cal row
– 90 Power snatch, 95/65lb
– 90 Cal row
– 60 Power snatch, 115/75lb
– 60 Cal row
– 30 Power snatch, 135/85lb

5sets
Power snatch + Hang snatch(power or squat)
*Load=60% of Power snatch 1RM

For time of :
50-40-30-20-10 reps
Push ups
Single leg squats