A: Build to tough 2 PC x 2 HPC x 2 Push Jerk in 15min
B: Amrap 20 of 15 burpees + 30 cal row


Take 15-20 minutes to build to today’s 1-RM…
Front Squat x 1 rep @ 32X1
(3-second descent, pause for 2 seconds in the bottom, then drive to full extension)

For time:
20 Thrusters (115/75 lbs)
10 Pull-Ups
30 Front Squats (115/75 lbs)
20 Pull-Ups
40 Back Squats (115/75 lbs)
30 Pull-Ups

Three sets of:
Dumbbell Reverse Lunges x 20 steps
Rest 60 seconds
Strict Pull-Ups x Max Reps
Rest 60 seconds
B. 1 minute each of row/airdyne/versaclimber x 7 sets @ moderate pace

Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Tempo Ring Dips x Max Reps @ 2111
(stick to the tempo – 2 second descent, pause for 1 second, back up to the top, then pause for a second before starting the next rep)
Rest 2-3 minutes

For time:
Assault Bike 40/30 Calories
Run 800 Meters
Row 1000 Meters

Complete rounds of 15, 12 and 9 reps for time of:
Power Cleans (185/135 lbs)
Strict Handstand Push-Ups

Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell Z-Press x 8 reps @ 2111 https://vimeo.com/147133774
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)
Station 2 – Strict Toes to Bar x 8-10 reps @ 3110
(if you cannot perform with straight legs, try them from a tucked position)

Every 2 minutes, for 16 minutes (8 sets) of:
2 Snatch Lift-Offs + Snatch

Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.

Four sets for times of:
400 Meter Run
20 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/14 lbs)
Rest 4 minutes

Note times for each set. Trust your fitness and push the intensity.

Take 15-20 minutes to build to today’s 1-RM Push Press

Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
20 Push Presses (115/75 lbs)
15 Toes to Bar