A. In 10 mins:
Weighted Strict C2B Pull-up Ladder
(1-2) x 4

B. 4 Rounds:
2 min Max Cal Row
1 min Rest
2 min Max Cal Bike
1 min Rest

 

A. In 12 mins, build to heavy snatch (power or squat)

B. 4 min AMRAP:
Row 250m or Bike .5K, then
3 Snatch (115/80#)
6 Burpees over barbell

Rest 4 min, then repeat once more

 

For Quality, 4 Rounds:

5 Manmakers
20 KB Deadlifts (10 each leg)
15/12 Cal Assault Bike
25 Banded Pull-aparts
50m Sled Pulls
*Athlete’s choice on weight

A. In 10 minutes, build to Heavy Power Clean

B. 16 min EMOM:
Odd = 2 Power Cleans @ 75-80% of Part A (touch and go, no reset)
Even = :30s Hollow Hold

C. Tabata
Odd – Max Ring Push-ups
Even = :30s Ring Plank Hold

 

A. Strict Pull-ups Ladder (1-2-3) x 4

B. For Time:
200′ walking lunges
20/15 Calorie Row
20 Burpees
20 Jumping Air Squats
40 Double Unders
20 Jumping Air Squats
20 Burpees
20/15 Calorie Row
200′ walking lunges

 

A. Strict Press 5 x 1
Push Press 5 x 3
Push Jerk 5 x 5

B. 3 RFT
10 Thrusters (95/65#)
8 Pull-ups
4 Turkish GUs (53/35#)

12 min time cap

 

A. Bench Press
3 x 5 60%

B. For Time:

21-15-9
KB Swing (53/35#)
Air Squats

Rest 1 min, then

15-12-9
Hang Cleans (115/80#)
Push-ups

Rest 1 min, then

12-9-6

KB Goblet Squats (53/35#)
Pull-ups