21 power cleans 135/95
21 high-ring dips
15 power cleans 185/125
15 high-ring dips
9 power cleans 225/155
9 high-ring dips
– Perform a muscle-up to get to the high rings before beginning each set of dips and again anytime you need to break the reps.
For time with a partner:
40 shuttle runs
20 walking lunge shuttles
100 toes-to-bars
– Each shuttle is 25 ft down and back.
– Complete the work in any order. One partner works at a time.
2 rounds for time:
150 double-unders
100 air squats
50 alternating DB snatches 50/35
For time:
400-m farmers carry 50/35
right into …
10 rounds:
5 burpees
1 rope climb
3 rounds for time:
750/600m row
50 AbMat sit-ups
25 box jump-overs 30/24
2 rounds for total reps:
On a 3:00 clock:
400-m run
Max chest-to-bar pull-ups
1:00 rest
On a 3:00 clock:
400-m run
Max handstand push-ups
1:00 rest
On a 3:00 clock:
400-m run
Max DB goblet squats 50/35
1:00 rest
Snatch
2-2-2-2-2-2-2
AMRAP 20:
25 wall-ball shots 20/14
15/10 cal row
5 wall walks
For time:
:30 L-sit hold
20 deadlifts 315/225
:30 L-sit hold
40 bar-facing burpees
:30 L-sit hold
20 deadlifts
:30 L-sit hold
For total reps:
AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max power snatches (95/135 lb)
2:00 rest
AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max overhead squats (95/135 lb)
2:00 rest
AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max squat snatches (95/135 lb)
– Tiebreak is total power snatch reps.
– 1 shuttle is 25 ft down …