Find 1 rep max power snatch. Then do 80% for 6 more singles. No misses. If there is a miss go down to 70% and do 6 more singles.
Row 80 cal then max sets of 5 ring dips. Scale to 2-4 if 5 is not doable from the start. But don’t change midway through to allow for more reps.
200 dubs for time.
60 minute clock
1 Full Snatch EMOM for 30 minutes. Building in weight.
1 unbroken set of muscle ups EMOM for 30 minutes. Try to do same rep count every time.
10 min AMRAP
5 unbroken bent over rows 155/105
5 strict hspu
5 box jumps overs 30/24″
(clear the box)
15 min Build to a heavy log ground to ovhd. At 15 minutes drop the weight(athletes choice) and perform 25 for time.
A) 15 rope climbs-no jumping to start climb.
B) 1 front squat 95/65
Add 10 lbs every minute until failure.
C) 7×75 yards sprint. Rest is slow walk back.
Travel 7000m in 45 minutes or less.
Choose any combination of rowing, running or biking (each meter worth half a meter). Cannot just row or just run
5 sets of 10 hip ext 45/35 plate+10 w/no plate(20 reps total per set)