Strength – Back Squats (DBL Pump)
5×3, 60%, Every 2 min

22 Min AMRAP
3 Burpee Box Jump 24/20 (add 3 every round)
5 Left KB/DB Clean to Reverse Lunge (50/35)
5 Right
2 Rope Climbs

Tabata, 20 seconds work: 10 seconds rest
4-3-2-1
Slam Ball Clean and Press to Target (DO NOT LET THE SLAM BALL FALL FROM THE GROUND AFTER THROWING IT UP)
Ball Over Throws (bear crawl over to it)
Superman to Hollow Rolls

Strength – Push Press
6×2, every 90s (progressive overload)
Emphasize heels down during the transfer

9RFT, 14m cap
15 Jump Ropes
6 Pull-Ups (FB C2B)
3 Push Jerks (135/95)

5 Min Cap for Each Station
1 Min transition between stations
You may jump to whatever station you want
Total 29 min
Stations:
-1000m/800m Row
-5 Rounds of 7 HRPU, 5 DL (60%)(minus 1 DL every round)
-12 KB Complexes (3 Eye-level swings, 2 overhead swings, 1 Goblet Squat) 70/50
-50/40 Bike Cal
-30 Snatches 115/75

Power, 3rd EMOM
12 Banded Pull Throughs
30 Ankle Bands Standing knee raises (1 for 1) FB OH hold plate
Bear Crawl W KB Pull Through (There)

Strength: Squat Cleans
3×1, 50%, EMOM
3×1, 60%
1 min rest
2×1, 75%
1 min rest
2×1, 90%
1 min rest
1×1, 100%

For Time, 12m cap
60 Wall Balls 30/20 11’/10′ (FB 75 reps)
5 Kip Swings every time the wall ball motion stops

Strength – Bentover Row
4x 3 to 5
EVery 90s

Partner AMRAP, 20m, Switch every min
Rig to Rig
2 Farmers Walk (70/50) (there back twice)
10 Burpee to Target
10 HSPU
10 DB Hang Snatch 35s/20s)
2 Body Weight Walking Lunges (there back twice)

Body Building
3 rds EMOM
Choose 3 of the following
7 DB Side Raises
12 Split Squats (1 for 1)
20 Weighted Hip Extensions (cossack/kneeling) (1 for 1)
10 KB Sumo Squats
10 DB Pullover to Close Grip
12 Bicep Curls
20 Alt one leg DLS
16 DB Alt Arnold Presses

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