12 min AMRAP:
400m Run
100’ HSW

-3 min Rest-

12 min for Quality:
10 Strict Pull Ups
100’ Front Rack - OH Double DB Carry

3 RFT:
25 Single DB Box Step Ups (20/24, 35/50)
100 Double Unders
50 Wall Balls (9/10’, 14/20)

For Time:
30 Strict Pull Ups
30 DB Snatch (Rx: 35/50, Comp: 50/70)
30 Pistols
400m DB Carry (Rx: 35/50, Comp: 50/70)
30 DB Box Step Ups (Rx: 20/24 & 35/50, Comp: 50/70)
30 DB C & J (Rx: 35/50, Comp: 50/70)
30 T2B

10 min EMOM:
:25 Wall Facing Hold via WW
3 High Box Jumps

For Time:
21-15-9:
Burpee BJO (20/24)
OHS (Rx: 55/75, Comp: 75/115)

24 min AMRAP:
5 RMU
10 Hang Power Cleans (105/155)
300m Run
1:00 Rest

DL 10-8-6-4-2
Push Press 10-8-6-4-2

7 min AMRAP:
3/3, 6/6, 9/9…
DL (95/135)
Push Press (95/135)

Parallette Skill Work

For Max Cals & Rep:
0-5 min Max Cal Row
5-8 min Max Bench Press (65/95)

Jackie:
For Time:
1000m Row
50 Thrusters (35/45)
30 Pull Ups

Or

Jackie Pro:
For Time:
1000m Row
50 Thrusters (65/95)
30 BMU

Games Skills Day 2:

2x Through
1 min SU
1 min DU
1 min DU or SU Crossovers
2 min Rest

3x Through:
2 min Max Rep Wall-Push-Walks
2 min Rest

10 min EMOM: 5 Double DB or KB Hang Clean & Jerks

For Time:
1,200m Run
4 Rope Climbs
21 DL (Rx: 155/225, Comp: 205/315)
800m Run
3 Rope Climbs
15 DL (Rx: 155/225, Comp: 205/315)
400m Run
2 Rope Climbs
9 DL (Rx: 155/225, Comp: 205/315)

For Time:
30-20-10
High WB (10/11’, 14/20)
T2B

Post: Front Squat 10-8-6-4-2

Games Skill Day 1:

Max Lift: SandBag Clean

1 RM Weighted Pull Up

5-10x: 3-5 Dips ➡️ 10-20 sec hold/transfer ➡️ 3-5 Dips

9 min EMOM:
0-3 min: 3 Clean & Jerks
3-6 min: 2 Clean & Jerks
6-9 min: 1 Clean & Jerk

For Time:
30 Cal Row
25 KBS (35/53)
20 KB Box Step Ups (35/53, 20/24)
15 RMU

Double DB Bench Press 8-8-8-8-8

6 min AMRAP:
5 C2B
10 Push Ups
15 Wall Balls (14/20, 9/10’)

-2 min rest-

7 min AMRAP:
15 Wall Balls (14/20, 9/10’)
10 Push Ups
5 C2B

4x 400m - 30 sec rest between intervals

-1 min Rest between sets-

5x 300m - 30 sec rest between intervals

-1 min Rest between sets-

6x 200m - 30 sec rest between intervals