A) 30 power snatch+hang power snatch complex for time


10 min cap

B) 30 power clean+hang power clean and jerks for time


10 min cap

C) 30 muscle up+ring dip for time

10 min cap

D) row 3k+1 mile run

:20 sec all out sprint on the rower every 2 min, 4 min, 6 min, 8 min, 10 min. 1 mile run should include a sprint finish for the last 200m.


A) 4 rounds not for time1 legless+2 rope climbs+3 muscle ups+10 unbroken strict pull-ups 
B) bench press 

Build To a 1rm

Then do 80% for 15 singles
C) split jerk

85% of your 1 rm clean every other minute for as long as possible. No more than 15 reps. If less than 5 successful lifts; restart at 75%.


A) 15-10-5

Cal row                                     

Deadlift 275/185

  • Transitions should be fast and deads unbroken.

Rest 10 min 

Cal Assault bike


  • Transitions should be fast and Hspu unbroken.

Rest 10 minutes
b) box squat 

C) 4x

sprint 50m+walk 50m+run 400m

Rest :30

Sprint 50 m+walk 50m+run 400m

Rest 2 minutes


A) 4 Rounds
AFAFP (as fast as freaking possible)
10 hang squat cleans 175/115+20 cal assault bike
Rest as needed between rounds so you can go unbroken and stupid fast.

B) 10RM Touch & Go Deadlifts

C) 8 Rounds
5 SDHP 135/95
5 Thrusters 135/95


5 rounds nft 
A)5 strict press+4 pp+3pj+2 sj 

Max ring rows
B) 6 min AMRAP

Back and forth w partner

10 ghd

Plank hold


run 400 m+60′ HSW 

Row 500 m+60′ HSW 

Run 400 m+30′ HSW 

Row 500 m+30′ HSW