1×5
1 Muscle clean + 1 strict press
1×5
1 P. Clean + 1 Push Preas
1×5
Squat Clean + 1 Jerk
*increase weight after every set
For time
3 Rounds
30 cal row
20 Burpee Box Jumps 24/20
40 cals
4 rounds
20 wall balls
20 Russian KBS
30 cal
3 Rounds
20 DB push press
20 push ups
20 cals
2 Rounds
20 T2B
20 v ups
20 min AMRAP
6 DB Alt Arm Snatch
6 Burpees
6 KB Russian Swings
6 Lunges
6 H/R Push ups
+6 Cal Row
20min Amrap
5 S2OH 135/95
10 box jump overs 24/20
200m run
30 Dubz
7 rounds
Sprint every round
5 DB step overs (2x DB)
10 pull ups
15 DB push press (2x DB)
200m run
Rest 1’ after each round
Tactical Thursday
2 Rounds
5min Amrap
Cindy
5 pull ups
10 push ups
15 air squats
2min rest
5min Amrap
30 Russian KBS 32/24
30 lunges
2min rest
7’ amrap
200m run
20 air squat
10 push ups
3’ rest
7’ amrap
15 calories
10 pull ups
15 kb g2oh
3’ rest
7’ amrap
15 burpees
20 t2b
25 lunge hops
100 DB lunges
80 DB sit ups
60 Alt. DB snatch
40 DB thrusters (single arm)
20 DB hang c&j
Every 2’ starting at 0:00
10/7 cal bike
5 sets
3min on: 2min off
15 cal echo bike (20 cal A.B. Or row)
*remaining time max P. Cleans 185/125
Core work
4 rounds
10 T2B
20 hollow rocks
21-15-9
•Deadlifts 225/155
•bar hopping Burpees
*200m run after every set
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