1.) 20 min to establish 1RM Strict Press -Don't repeat a current personal record. Go at least 1lb over! 2.) Every 2:00 for 4 Rounds with :20 sec rest Row 400m, then Max Effort Perpendicular Burpee Box Jump Overs 24/20" *3.) 4x20 Kipping HSPU -Rest as needed between sets *4.) 3 Rounds @ 40% Power Snatch Max 5 Behind the Neck Push Press Snatch Grip 5 Muscle Snatch 5 Power Snatch Balance
1.) 20 min to establish 1RM Power Clean -Don't repeat a current personal record. Go at least 1lb over! 2.) With a partner, complete as many rounds as possible in 15 minutes of: 30 Double Unders 15 Pull ups 15 Push ups 100-meter run
For the AMRAP, have one partner work while the other rests, switching after a full round is completed.
1.) EMOM 10 Odd: 6 DB Overhead Squats (3 in a row per side, you pick weight, try to work up) Even: 5 Box Jumps 36/30" (Go higher if it's too easy) 2.) 21-15-9 Hang Power Clean and Jerks 45/35lb Snatch Balance *3.) 3x3 DSHSPU (deficit strict) 2x45 plates 3x5 DSHSPU 1x45 3x10 SHSPU no deficit
1.) 10 min AMRAP 10 Alt. DB Squat Snatch 50/35lbs 15 Burpees 50 Double Unders REST 5 min 10 min AMRAP 20 Kettlebell Swings 53/35lb 40ft Overhead Kettlebell Lunge, alt. Legs *2.) Accumulate 2 min free standing HS Hold -Every time you come down perform 20 DUBS (scale to the wall for 3 min)