Day 1

Every 90 seconds for 19:30
1 Snatch + 1 Hang Snatch + 1 Overhead Squat

* you may increase weight throughout

AMRAP12
Bike 20/15 Cal
10 Pull-Up (c2b)
10 Hang Power Clean 135/93lb

Rest 3 Min

3 Rounds
Run 400m
Sled Drag 200m
*100F/100B

3×30 Sec + Hollow Hold


Day 2

Back Squat 10×3 @ moderate

10-9-8-7-6-5-3-2-1 Reps for time:
Burpee Box Jump Overs
Toes-2-Bar
Push-ups

1x800M Run
2x400M Run
3×200 M Run


Day 3

5x 5 Push Press + 3 Push Jerk + 1 Split Jerk

AMRAP8
20 Alt DB Snatch 70/50lb
30 Double Unders

3-5x
Dumbbell Bench 8-10 reps
Dumbbell Row 8-10 reps each
1 Min Weighted Plank


Day 4

30 Ring Muscle ups for time
(7 min cap)

Strict Handstand Biathlon:
For time:
400m Run
30 Strict Handstand Push-ups
400m Run
20 Strict Handstand Push-ups
400m Run
10 Strict Handstand Push-ups

Each time the athlete breaks a set of HSPU they must run a 200-meter lap.

3x
IYT Raise x8 Each
Chinese Wt. Plank x Max *45/25


Day 5

5×3 Clean and Jerk @ 85%

Pause Front Squat 5×2
*Pause 3 @ Bottom, 5 @ Top

AMRAP15
3 Power Clean 115/73lb
6 Thruster 115/83lb
9 Pull-Up

2x1k Row
1:1 work Rest Ratio


Day 6

AMRAP32
3 Mile run buy-in
then
5 Burpees
5 Toes-2-Bar
5 Deadlift 225/153lb

3RFT
50’ Handstand Walk
10 Sandbag Ground To Overhead 60/40lb