800m run
10 spectaculars
600m run
10 spectaculars
400m run
10 spectaculars
200m run
10 spectaculars

*spectaluar=thruster (from ground), then rack lunge (L/R legs), 44kg

Time: 21:50

400m run

100 air squats

100 push-ups

800m run

75 air squats

75 DU

1200m run

50 air squats

50 pull-ups

1 mile run

25 air squats

25 K2E

Time: 37:24, Rx

AMRAP

8 Hang power clean & Push Press – (40K/24K)

4 burpees

30 DUs

rest 8 minutes

for time:

Dead Lift x 30 reps (90k/65k)

1200m run

A. 6x6 strict-press: 40,40,45,45,50,50 kg
B: AMRAP 15 min wearing 20lb vest
10 leg lunges
10 jumping squats
5 pull-ups

Counts: 12 rounds, 10 reps

AFAP:
800m run
50 abmat situps w/ 35lbs dumbbell
50 banded jump squats
50 double pushup burpees
50 28" box jumps
800 m run

Time: 20:20

A. 20-15-10-15-20 chin-ups
B. EMOTM for 6 min: 5 push-press @ 60kg
C. 20x3 GHDP situps
D. 2000m row: time=7:14 (1:48 pace)

AFAP:
21-18-15-12-9-6-3
deadlifts @ body weight
abmat sit ups
* run 400m after odd
* 15 burpees after even

Time: 17:54

A. Power snatch, 2x2 @ 80%, 60kg
B. Power snatch 2x2 @ 90%, 65kg
C. EMOTM for 10min, 5 power snatches @ 50kg
D. 3 x 400m run: 1:10, 1:11, 1:04

Open Gym

3x5 strict press: 50kg
3x8 overhead squat, 50kg
3x5 weighted pull-ups, 10kg
DU's

Part I: EMOTM for 8 minutes: 5 back squats @ 90kgs
rest 3 min
Part II: 4 sets of 50m sandbag lunges + AMRAP ring pushups; 2 min rest between sets
rest 3 min
Part III: AMRAP double unders in 3 minutes: 174

Max squat: 130kg (286lbs)

20 min row: 5164 meters

12-9-6 of
squat clean, 70kg
muscle up

Time: 19:00

** Rest 3-5 minutes**
In 4 min, run 400 m
then AMRAP burpees

Number of burpees: 37