Author: 1nnes001

A. Back Squat 7-5-3-5-7

Record max weight for 5 sets

B. For Time

30 Cal Assault Bike

50 ABmat Sit ups

30 Dumbell Box Step Overs

50 ABmat Sit-ups

30 Hang Power Cleans 52.5/35kg

Part A

Push Jerk 3-3-3-3

*Pick Load

Part B

1/2 Tabata 20 sec work 10 sec rest x4

Row Cals

Shoulder to Overhead

CTB Pullups

X 2

For 5 cycles: AMRAP in 3 mins of:
3 Burpees
6 Power Snatrches 52.5/35kg
12 Squats

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

Run 1600m

Rest 4:00 Mins

X 1

Run 800m

Rest 3:00 Min

X 2

Run 400m

Rest 2:00

X 3

Run 200m

Rest 1min

X 4

After every run complete 1 max set of Pushups

Rowing sub as needed

For Time

21-15-9

Power Clean 60/42.5kg

Handstand Push-ups

EMOM x 30 Minutes

1. 3 Position Snatch

(Mid thigh, below knee, floor)

Pick load

2. 1-5 Bar Muscleups

3. Run 200m

X 10 sets each

For 4 cycles: AMRAP in 4 mins of:
Row, 400/350 m
8 Deadlifts, 120/85 kg
16 Box Jumps, 24/20 in

Rest 1 min between each cycle.
For each cycle continue the AMRAP