Performance

Strength  Barbell box squat  5×5 increasing *Set box/bench below parallel   RX AMRAP in 20:00 (ladder style): 3 Pull up  […]

Teams of two  For time: 3 rounds: 40 American KB swing (53,35) RX+(70,53) 40 Toes to ring  3 rounds: 40/36/32

Strength Hang power clean + low hang power clean + power clean (touch & go) Work up to heavy single

Strength  Thruster  Work up to heavy set of 3  For time: 21-15-9-15-21 Thruster (95,65) RX+(115,80) Box jump over (24,20) *400

Strength  4 sets: 3-5 Weighted chin up *increasing  12-15 Bodyweight skull crusher  AMRAP in 15:00 (ladder style): 3 Deadlift (245,170)

Strength  Back squat (1&1/4) 5×5 increasing  For time:  50 Wall ball (20,14) RX+(25,20) 50/40 Calorie row  50 Hand release push

Strength  Power snatch  Work up to heavy single  For time: 10-9-8-7-6-5-4-3-2-1 Power snatch (95,65) RX+(115,80) Bar facing burpee  Then, 1-2-3-4-5-6-7-8-9-10

Teams of two. One athlete works at a time.  AMRAP in 35:00: 40 Toes to bar  30/27/24 Calorie bike  25

Strength  Barbell z press  5×5 increasing  5 rounds for time: 60 Double under  20/16 Calorie row 15 Thruster (95,65) RX+(105,70)

Strength  Weighted pull up  4×3-5 AMRAP in 15:00: 10-9-8-7-6-5-4-3-2-1 Hang power snatch (115,80) RX+(135,95) Pull up RX+(chest to bar) Burpee