For Time:
100 Box Step Ups (20/24)
90 DB Snatch (35/50)
80 HS Shoulder Taps
70 Ab Mat Sit Ups
60 DB S2OH (35/50)
50 HR Push Ups
40 Single DB Alt Leg Step Back Lunges (35/50)
30 Box Jump Overs (20/24)
20 Single DB Thrusters (35/50)
10 Lateral Burpees Over DB (35/50)

Superset 5x:
5 Bench Press
8 Double DB Strict Press
1:30 Rest

7 min AMRAP:
4 Double DB Devils Thrusters (35/50)
10 Shuttle Runs

On 18 min Clock:
200 DU
20 Snatch (95/135)
40 C2B
150 COSU
15 Snatch (95/135)
30 HSPU
100 SU
10 Snatch (95/135)
100’ HSW

DL 5-4-3-2-3-4-5

For Time:
60 Cal Row
50 WB (14/20, 9/10’)
40 T2B
30 DL (155/225)
20 RMU

12 min AMRAP:
1 Rope Climb
12 BBJO (20/24)
2 Rope Climbs
12 BBJO (20/24)
3 Rope Climbs
12 BBJO (20/24)

And so on, adding 1 RC per round until time is up.

Post:
10 min for Quality:
20 Hollow Rocks
5-10 SHSPU
:30 HS Hold

5-4-3-2-1 Squat Clean & Jerk
Then:
5-4-3-2-1 Front Squat

11.3 Repeat:
5 min Max Reps:
Squat Clean & Jerk (110/165)

Front Squat: 8-8-8-4-4-4

For Time:
21-15-9:
FS (75/115)
T2B

-1 min rest- ADD LOAD

6-9-12:
FS (105/165)
C2B (Comp: BMU)

25 min AMRAP:
4 C2W HSPU
6 Double DB Devils Press (35/50)
8 Double DB Thrusters (35/50)
10 Double DB Box Step Overs (35/50)
400m Run

10 min EMOM: 1 Clean

10 min AMRAP:
10 Power Clean 95/135, (comp: 135/185)
14 Alt, Leg Pistols
4 RC

Superset:
Push Jerk: 5-4-3-3-3
Right into:
25-50’ HSW
1:30 Rest

Repeat Indy Quarters 23.2:
12-minute AMRAP:
8 DB Snatch Arm 1 (Rx: 35/50)
8 OH Walking Lunge Steps Arm 1 (Rx: 35/50)
8 DB Snatch Arm 2 (Rx: 35/50)
8 OH Walking Lunge Steps Arm 2 (Rx: 35/50)
40 Crossover SU

Comp: 50/70 - If you’re doing Quarters - Go for it!!!

For 10 Rounds:
1 min to Complete:
2 WW
4 DL (Rx: 155/225, Comp: 205/275)
IRT: Max WB 14/20, 9/10’ (Comp: 10/11)

*Rest 1 minute between rounds.

5 min to accumulate Max Rep: RMU or SPU

For Time:
60 Front Rack Hold Walking Lunge Steps (Rx: Single DB, Comp: Double DB) (35/50)
50 T2B
40 C2B
30 OHS (95/135)
20 SHSPU
10 Snatch (95/135)

10 min EMOM:
7 DL
IRT: MR BFOB

10 min Max Cal Row with a Partner

15 min to build in load on the complex: 1 Squat Clean + 2 Jerk

For Time:
33-27-21-15-9:
WB (14/20, 9/10, Comp: 10/11)
BJO (20/24)

Gymnastics Day!!!

Hollow & Superman Drills
Kip Swing Drills

15 min EMOM:
Min 1: 4 HS Negatives
Min 2: 4 Pull Up Negatives
Min 3: 4 Kipping Knee to Elbow or ST2B

6 min Clock:
Max Rep SPU

***Every time you break you have 15 AMSU (Comp: 5 SHSPU)

Score: total # of pull ups