Complete For time:

1K Row
30 Deadlifts, 185/125
20 Front Squats, 185/125
30 Deadlifts, 185/125
1K Row

Skill Work
Tabata: Parallette L-Sit

“The Open Test”

AMRAP 20 of:
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20
40 Toes to bar
30 C2B Pull ups
30 Burpees
20 Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

With a running clock:
3 rounds max reps of Kettlebell swings (53/35) in 40 seconds, rest 20 seconds between rounds.
3 rounds max reps of Hand-release Push ups in 40 seconds, rest 20 seconds between rounds.
3 rounds max reps of Squats in 40 seconds, rest 20 seconds between rounds.
3 rounds max calories on Rower in 40 seconds, rest 20 seconds between rounds.

This is a 12 minute workout, 3 minutes at each movement. Score is total reps for each of the four movements.

Deadlift: 15 minutes to establish heavy double

3 Rounds, Max Reps of:
1 Minute Box Jump Overs, 24/20
30 sec rest
1 Minute Toes-to-Bar
30 sec rest
1 Minute Deadlifts (50% of above)
30 sec rest

Score is total number of reps, continuous count

Rest Day

Goat Day

Skill

Power Clean

Complete for time

21 Power Clean, 115/80
9 Pull ups (chest to bar)
15 Power Clean, 115/80
7 Pull ups (chest to bar)
9 Power Clean, 115/80
5 Pull ups (chest to bar)

Complete 3 rounds for time:

75 Double Unders
50 Air Squats
25 Cals on Rower

Skills
10 x 1 Jerk Grip OHS w/5 second Pause at the bottom.

Always great to welcome people back to the team…

Front Squat
10×2 Pause Front Squats – pause for 3 seconds at the bottom of each rep.

Complete for time
10-9-8-7-6-5-4-3-2-1 reps:
1-2-3-4-5-6-7-8-9-10 reps:
Power Snatch, 95/65
Handstand Push ups

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Every Minute on the Minute for 12 minutes:

4 Squat Clean to Thruster (CLUSTER), 155/85

If the weight is too heavy, spend your warm up time working up to a 4-rep CLUSTER that you can perform within 15 to 20 secs. Form is paramount on this one.