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Front Squat 3.2 cluster 15 count between cluster sets to max for the day *15min Then.. Complete AFAP AFAP 50 cal row/Ski or bar facing burpees (if no rower) 40 power cleans 135/95 30 thrusters 20 (1+1) push-up + strict pullups 100 V-ups

Get as far as you can in 6min. 20 Double Unders or singles 10-9-8-7-6..-2-1 DB Floor Bench Press V-Up/butterfly AB mat sit-ups. Then.. 5 Paused Bench Press *70% across all sets *Pause on your chest for 2 seconds each rep + 15-20 Band pull aparts x5 Then…. AMRAP 12 5 strict HSPU 10 pistols /…

Sumo Deadlift 4 x10 Sumo Deadlift Then… For time: 40 wall balls 30/24 Calorie -Rx:Bike 20 Deadlifts 225/155 Rest 2:30 x3 * Pick a weight on the deadlift that allows you to complete the 20 reps in 2 sets or less each time. * The Cals should be completed in about 2:00 or less each…

“Nancy” 5 rounds: 400/350m row (500/450m Row) 15 OHS 95/65 Then.. 3 sets: **Holding Both DBs the entire set ! 4 DB bench right arm while left holds DB up in extended postion 4 Left arm bench while R arm holds DB Up 4 right 4 left imediately into 8-10 Inverted Barbell Rows :20 Sec…

3 sets: 12 Ring rows 12 Banded pull aparts 12 Seated DB Z-Press :40 Handstand Hold or Plank 10 V-ups 10 Tuck crunch Then.. Clean warm up Then.. ЕЗМОМ X 8 4 tng clean & Jerks (target 60% start or light weight) ……Build 6 strict pull-ups (banded) 10/8 cals or 50 dubs

AMRAP 18 15 db shoulder to OH 50/35’s 12 t2b 9 box jump overs 6 db burpee Cleans 30 double unders Then… Back Squat 4 x 10 Stop just before full lockout at the top of each rep for added time under tension.

3 rounds: 30 DB Russian twist 20 DB ceiling crunches 15 lying leg lowers (don’t let heels touch the ground) 10 tuck crunch Then.. HSPU practice… Then.., For Time: 10 Cal Bike 2 Devils Press 35/25 (50/35) 10 Cal Row 2 Push Up with Hands on DB (HSPU) 10 Sit Ups Then…

Front SqT-2RM + 2×2@90% Then.. AMRAP 20 10 cal 4 deadlifts 135/95 3 hang power cleans 2 front squats 1 shoulder to overhead

Then.., Close Grip Bench Press @ 3232* 5 × 5 (BOF) Three down. Two pause. Three up. Two pause at top. Then…. 17:00 AMRAP: 50/40 Cal row 15 TTB/ weighted sit-ups/ ghds. 50 box step ups (Bodyweight) 15 TTB 50 double unders (75 singles) 15 TTB

Snatch warmup Then… EMOM x 5min. 3 Power Snatches EMOM x 5min. 2 Power Snatches Rest 90sec. EMOM x 5min. 3 Power Clean Jerks EMOM x 5min. 2 Power Clean Jerks Then… 4sets: 20-25 Band pull aparts 20 V-Ups 1:00 Plank