Complete 3 Rounds for Time:
Run 400m
10 Db Hang Squat Snatch, L arm (40/30)
5 Bar Muscle-ups
10 Db Hang Squat Snatch, R arm
5 Bar Muscle-ups

Work up to a Heavy Squat Clean Double
then…
Metcon Speed Steps:
8 x 0:30 with 0:30 rest
*Rest 3 minutes
Metcon Row:
8 x 0:30 with 0:30 rest

Handstand Walk Practice:
Spend 10 minutes working on handstand walks, handstand holds, wall walks, etc…
Death By Sit-ups:
On Minute 1, execute 10 sit-ups. Add 2 sit-ups each minute until failure.

Complete for Time:
Run 1 Mile
5 Rope Climbs
10 Man Makers (30/20)
15 Sit-ups
20 Wall Ball Shots (20/14)
25 Sit-ups
30 Calorie Row
35 Sit-ups
5 Rope Climbs
Run 1 Mile

7 Minute Burpee Test
*Set a benchmark for a re-test in a few months!

Deadlift
3-3-3
Double Under Tabata
*Rest 2 minutes
Complete for Time:
21-15-9
Pull-ups
Box Jump-Overs

Complete 6 Rounds for Time:
Overhead Squat (95/65)
12 Toes to Bar

1. Row 1000m for Time
*Set a benchmark for a re-test in a few months!
2. 100 Double Unders for Time
*Set a benchmark for a re-test in a few months!
3. Pull-up Program Station

10 Min EMOM:
1 Clean + 1 Hang Clean @ 80% 1RM Clean
then…
As far as possible in 10 minutes:
2 Front Squat (same weight as EMOM)
2 Burpee Lateral Jumps over bar
2 Front Squat
4 Burpee Lateral Jumps over bar
2 Front Squat
6 Burpee Lateral Jumps over bar
etc…

35 Min AMRAP:

Run 800m
10 Knees to Elbows
20 Single Arm Kb OHS (Kb Snatch to Overhead 53/35)
30 Burpees
40 Weighted Jumping Lunges (45/35)
50 Mountain Climbers
40 Butterfly Sit-ups
30 Double Unders
20 Push-ups
10 Pull-ups
Row 250m