For Time:
800m Run
40 Air Squats
then immediately…
3 Rounds
16 American Swings 70/53
12 Goblet Squats
8 Reverse Lunges w/KB
-Unbroken or 200m Run-
into…
40 Air Squats
800m Run

Handstand fun
3×8 Front Squat

3 rounds
5 box jumps
10 Shoulder press
15 Calories

Deadlift
6×3

For Time:
20 R.Arm KB Snatch 53/35
20 L.Arm KB Snatch
20 C2B Pull Ups
15 Power Cleans 185/135
20 C2B Pull Ups
20 L.Arm KB Snatch
20 R.Arm KB Snatch

3 Total Rounds:
1 Push Up
2 Shoulder Tap
1 Wall Walk
2 Wall facing shoulder tap
….cont until failure
-rest 60sec-

EMOM 15
1.) 12 Burpees
2.) 12 GHD sit ups
3.) 40 DU

20 min cap:
600m Run
50 American KB Swings
40 Box Jump Overs
30 Push Press (35/20)
20 Pull-ups
30 Push Press
40 Box Jump Overs
50 AKBS
600m Run

Accumulate 5 min hollow hold.

In teams of 2:
35 min running clock
2 Rounds:
50 cal AB
50 T2B
Immediately into
2 Rounds
50 WB 20/14
50 Hang Power Snatch 75/45
Immediately into
2 Rounds
50 Push ups
50 OHS 75/45
Immediately into
50 Curtis P’s 95/65

Press Complex
5 sets of:
2 Push Press + 1 Split Jerk

For Time:
12 – 9 – 6 – 3
Hand Stand Push Up
C2B

For Cals
3 sets
60sec Max Effort Row
-rest 4mins-

Front Squat
5×3

EMOM 20
1) 8 Power Snatch 95/65
2) 35 Double Unders
3) 10 Overhead Squats
4) Rest

Hang Clean
5×2

12 min Amrap
5 Deadlifts
10 GHD
15 Air Squats

4 sets
12 Bench
8 Lateral Raise
6 Cossack Squats

3 Rounds
400m Run
20 Ring Rows
60 DU