Endurance

A. EMOM 12 min:
AB .2km

*Rest 4 minutes*

B. Every 3 min. for 18 min:
AB 1km/.8km

Barbell Club

A. Split Jerk 3-3-3-3-3

B. Clean High Pull, 5×3@60%

C. 3-Level Clean 5×1@70%

D. EMOM 5 mins:
2 Clean & Jerks @65%

Gymnastics

Skills:
Pull-Ups
HSPU

Practice:
Every 2 minutes for 12 minutes:
3 kipping pull-ups
2 hspu

Structure

Warm-Up:
“Halo” Press

Strength:
ME Rope Pulls, 100ft. + 5 Heavy DB Bench Press
*Rest As Needed x 4*

Conditioning:
For time:
10-9-8-7-6-5-4-3-2-1
Slam Ball
D-Ball Thrusters

*After each set, 100ft SB Front Rack Carry*

Endurance

A. Every 90s for 12 min:
Run 200m (build through each run)

*Rest 4 minutes*

B. Every 10 min for 20 min:
Run 1600m (hold within 3 seconds)

Barbell Club

Snatch DL + Pull Warmup

A. Power Snatch, 3-3-3-3

B. 3 Level Snatch, 5×1@60%

C. EMOM 5 mins:
2 No feet Snatches@65%

D. SG Push Jerk 5-5-5-5

Structure

Warm-Up:
“Hercules” (2 Mins of :20/:20)

Conditioning:
In Teams of 3, travel 1200m with… (6 total intervals)

Teammate 1: D-Ball/Medball OH Carry, AHAP

Teammate 2: Sandbag Carry, AHAP

Teammate 3: Max Reps SB Squats (while others carry)
(switch as needed on walk & rotate on the max reps each interval)

*200m walks are SHARED between the 2 teammates, using BOTH objects.*

**Every 200m completed, team must do 10 Burpees each before continuing.**

***Workout ENDS with Burpees!***

Barbell Club

A. EMOM 5 mins:
2 No feet Cleans@65%

B. Hang Power Clean 3-3-3-3

C. Clean Pulls, 5×3@80%

D. Front Squat 5-5-5-5

Endurance

A. Every 6 min. for 18 min:
Run 1000m/800m
(hold within 10s across 3 sets)

B. Every 3 min. for 12 min:
Run 500m/400m
(hold within 5s across 4 sets)

Barbell Club

A. Snatch Deadlift 5×5@60%

B. Snatch High Pull 5×3@60%

C.Power Snatch 4×3@65%

D. EMOM 5 mins:
3-Level Snatch@65%

E. SG Push Press 5-5-5-5

Gymnastics

Skills:
Ring Muscle-Ups
Pistols

Practice:
10 minute practice:
12 plate pistols
3 banded ring transitions

Structure

Warmup:
W1. Ext. Oblique Opener
W2. OH SB Hold, :60 x2 sets

Strength Tester:
SB Push Press for Max reps
*You get TWO shots at this, so pick weight accordingly and make it count!!!*

Strength Tester:
SB Front Squat for Max Reps
*You get ONE shots at this, so pick weight accordingly and make it count!!!*

Conditioning:
4 Sets:
Max Reps, SB Floor/Bench Press
Max Reps, Wide Strict Pull-ups/Ring Rows
*Rest 90 seconds*

Finisher:
Sled Sprints, 4x100ft
(Rest as needed)