A. Build to a 1RM Back Squat

 

B. 16min AMRAP

5 MU / 8 C2B / 10 Pull Up

10 Burpee

15 Goblet Squat (32/24)

A. Strict press – 5RM

B. 3×5 @85% of above

C.3×5 barbell bent over row. Build each set with good form.

D. 15min AMRAP SWOLE
100m farmers carry (32’s/24’s)
1 rope climb (legless if possible)
2 wall climbs
3 strict C2B / pull up / negative pu

or

15min AMRAP GAS

Run 200m

10 KB Swing

10 Burpee Box Jump Overs

10x ME HS hold (30s rest)

20s on 20s off x6 chin over bar hold

5 rounds for time:
Run 400m (with wall ball)
30 wall ball
15 Burpee
5 MU

 

 

 

A. Build heavy in the following complex:

clean + hang clean + front squat

B. In pairs.

For time: partition the reps how you like.

21-15-12-9-6-9-12-15-21

hang power clean @60/40

box jumps @30/24