For Load:
Shoulder Press, 2-2-2-2-2
Same load across

For Time:
10-9-8-7-6-5-4-3-2-1
Shoulder press, 50% from above
Hand-release push up

Core:
3 rounds, not for time
10 Strict toes to bar
20 Back extensions (supermans)
30 Calories (row)
40 AbMat sit ups

Complete for time:
800m Run
30 Burpee Box Jumps, 24/20
800m Run

Pull up Progression
7 sets of 7 unbroken, :40 rest

Complete 10 rounds for time:
(20 min time cap)

5 Handstand push ups
10 Power Snatches, 95/65

The substitution for the HSPU is the shoulder touch. Athlete will complete a wall walk and touch each shoulder 5 times.

Back Squat:
5-5-5-5-5 (working loads)

Complete for time:

Run 400
25 Pull ups
50 Push ups
75 Squats
Run 800
25 Pull ups
50 Push ups
75 Squats
Run 400

Complete for time:
21 Power Snatches, 115/75
21 Lateral Barbell Burpees
15 Overhead Squats, 115/75
15 Lateral Barbell Burpees
9 Squat Snatches, 115/75
9 Lateral Barbell Burpees

Pull Up Progression
7 sets of 7 unbroken pull ups, 1 minute Rest
You choose the style based on your skill level – chest-to-bar, butterfly, kipping, kipping w/eccentric unloading, strict, band-assisted, rings-

For Load
Thruster, 3-3-3-3-3

5 Rounds for time:
200m Run
40 Double unders
10 Kettlebell Swings, 70/53

Complete for time
21-15-9 reps of:
Dead Lifts, 225/155
400m Run

Snatch Technique Work:
A. Muscle Snatch X 3
B. Snatch Balance X 2
C. Snatch X 1

Complete 5 rounds of the above in order (A, B, C). Perform 3 reps of A, followed by 2 reps of B, and finish with 1 rep of C. (A + B + C = 1 round)…not to be confused with the Pythagorean Theorem.

“Filthy 50″
50 reps for time of:
Box Jumps, 24/20
Jumping Pull ups
Kettlebell Swings, 35/26
Walking Lunge Steps
Knee to Elbow
Push Press, 45/35
Back Ext/Good Morning (w/barbell)
Wall Balls, 20/14
Burpees
Double Unders