With a running clock: @ 0:00 12 Push Jerk 12 OHS 12 Push Jerk 12 Front Squat 12 Push Jerk 12 Back Squat   @ 10:00 9 Push Jerk 9 OHS 9 Push Jerk 9 Front Squat 9 Push Jerk 9 Back Squat   @18:00 6 Push Jerk 6 OHS 6 Push Jerk 6 Front Squat 6 Push Jerk 6 Back Squat   RX = 155/105 *Score each individually *Scale to have...

“Amanda” 4 rounds 400 meter run 2 Rounds 10 Russian KB swings 10 Goblet Lunges 10 Push ups RX = 70/53   Accessory work: 3 rounds Pull ups + T2B 1 + 1 2 + 2 3 + 3 Until failure *scale = max rounds of 1 + 1   Or   Crossover Symmetry Recovery...

EMOM x 8 Squat Snatch + Hang Squat Snatch *Scale = Power Snatch   With a partner: :16 AMRAP Partner 1 = 200m Row Partner 2 = Max Wall Ball 20/14 *Alternate @ every 200m row *Go hard on every row   Accessory work: Crossover Symmetry Strength   Oly = C&J...

E2M Thruster 3-3-3-3-3 *From the ground *Increase weight each set   For Time: 800m Run 12 Deadlifts 12 HSPU 600m Run 9 Deadlifts 9 HSPU 400m Run 6 Deadlifts 6 HSPU RX = 275/185 *Weight should be less than 80% of 1RM *Time cap = 20 minutes   Accessory work: Crossover Symmetry Recovery   Oly = Snatch...

:8 AMRAP Back Squat @ 75% of 1RM *Scale is to reduce weight to complete 5 reps EMOM   4 Rounds: 12 Alt. DB Reverse Lunges 10 T2B 8 DB power cleans 6 “Pull up progressions” RX = 45/25 *Time cap = 12 minutes *Pull up progression = Rd1: Strict pull up Rd2: Kipping Pull up Rd3: C2B Pull...

Snatch 1-1-1-1-1 *Find 1RM   :10 AMRAP Max Man Makers 40/25 *The Man Maker is done with a dumbbell in each hand. Squat and place the dumbbells on the floor. Kick out to a push-up position. Do a push-up, then a left arm row with the dumbbell. Then do a push-up...

E2M - Back Squat 3-3-3-3-3 *Increase weight each set *Go for a 3 rep “heavy”   With a partner: :16 AMRAP Partner 1 = 200m Row Partner 2 = Plank *Alternate @ every 200m row.   Accessory work: Weighted Pull ups 3-3-3-3-3 *scale as needed + Crossover Symmetry Strength...

10 rounds: 30 seconds: T2B Rest 30 seconds 30 seconds: Ring Dips Rest 30 seconds 30 seconds: Body-weight Deadlifts Rest 30 seconds 30 seconds: HSPU Rest 30 seconds   Accessory work: Crossover symmetry recovery + 3 sets: 10-15 GHD sit ups 10-15 Banded good mornings   **7PM Oly = Snatch...