WEDNESDAY

(A) OHS: 6-4-2
*No stands.

(B) 3 Rnds
50 x Double Unders (2min Max)
35 x Air Squats
20 x Alternating DB G2O - 45/35lb
1/2 Gasser

NOTE: If unable to perform 50 DU within 2min, drop & perform 3 x Burpee.
For the DB G2O, both heads of the DB must touch ground at the beginning of each rep & is brought overhead with an un compromised midline. The rep is complete when the DB is lowered under full control & back on the ground. A dumped DB will be a No Rep + 10 Burpee penalty.

TUESDAY

(A) 1 x Clean + 2 x Jerk
Build to a Heavy load on above complex


(B) 21-15-9 Run 400m after each round
Pull-ups
KB Swings - AHAP

MONDAY

(A) Back Squat: 10-10-10

(B) 30-20-10
Power Snatch - 43/30kg
HR Push-ups

FRIDAY

(A) Work a skill or Missed Strength


(B) 3 Rounds (1min recovery after each round)

30 x Bar-facing burpees
15 x OHS - 52/34/28kg
5 x Ring Muscle-ups

*Scale for MUs is 2 ring dips + 2 Strict pull ups

THURSDAY

(A) Find a Medium - Heavy load for complex
2 x S2O + 1 x Split Jerk

(B) 4min AMRAP
12 x KB Swings - 24/16
7 x Box Jumps - 24/20
RECOVER 1min

3min AMRAP
12 x KB Swings
7 x Box Jumps
RECOVER 1min

2min AMRAP
12 x KB Swings
7 x Box Jumps
RECOVER 1min

1min AMRAP
12 x KB Swings
7 x Box Jumps

NOTE: Score: total rounds for all amraps. Start next round where you left off.