A. 4-5 rds

500m / 435m Row

18 wall balls

15 hang power snatch 75/53

12 t2b / weighted sit-ups

9 bbjo 24/20

Rest 3-3:30 between

Teams of 2

A. AMRAP 20

30 push-ups (15 must be synchro)

400m run (both must run)

50 air squats (30 must be synchro)

60 kb swings 70/53

B. Afap

50 Hang power cleans 185/123

75/57 cal row

100 abmat sit-ups

Running clock

Min 0-5

Fran”

21-15-9

Thrusters 95/63

Pull-ups

@7 min

AMRAP 10 @70% – Smooth

10 burpees over bar

10 power cleans 95/63

10/7 cal machine

Rest 3

@ 20 min mark

4 sets NFT

A1. Back squat heavy 3 rep w/ :5 pause in hole each rep

A2. 10-15 t2b or GHD sit-ups

A3. 50 double under

Teams of 2

A. AMRAP 6 – alt 1:1 rds

3 deadlifts 275/183

20 double unders

10/7 cal machine

B. Into 8 min max

Power clean + 3 push jerks

Rest 2 min

C. @16 min mark

AMRAP 15 – chipper format

300m sandbag run 80/60 (both run, can hand off whenever)

30 synchro burpees

15 hang clean and jerks 165/113

15 synchro abmat sit-ups

*adjust weights accordingly to be able to string together some sets.

Following general class dynamic warmup. . .

AMRAP 8

:15 machine sprint (increasing intensity each rd)

10 lateral single leg step ups (each leg)

10 hollow rocks

10 Superman’s

6 alt Db squat clean thruster

/

A. Front Squat 1RM w/ :5 Pause in hole

3×3 @80-85% of ^

*18 ish min – target

B1. DB Bench Press (-3) x 3 sets

B2. Db devils press x 8-10 reps x 3 sets

B3. t2b x 20 reps

– 3 supersets of B. Rest 3 ish minutes before starting next set. Rest accordingly between B’s supersets also. (-3) for Db bench, essentially 3 before failure.

*busier classes. Half class will start on A, other half on B super sets. If have a choice, see coach prior to class.

A. Emom x 30

“Sprint Rest Mentality”

Min 1: 25 DU + 10 c2b / Pull-ups

Min 2: 10 burpee box jump overs 24/20

Min 3: 6 deadlifts + 5 hang power cleans + 4 front squats

*UB barbell : choose weight accordingly but push the threshold.

/

Post Class:

A. AMRAP 10

10 db s to oh 5”/35’s

10 ghd sit-ups

25’ DB front rack lunge

B. Hip Power Smatxh – heavy 5 rep