A. Class

B. Clean Deadlift+Clean pull+squat clean+jerk (reset after clean pull)

build up to 5 heavy singles

C. 10 sets

20/16 cal sprint row

rest :90 between sets

A. Class

B. From mayhem compete

5 sets(new every 6min)

30/22 cal ski

20 ghd sit ups

20/15 cal ski

10 muscle ups (2 sets or less)

10/7 cal ski

A. Class

B. Snatch to 3×1

That is hit 3 heavy singles

Then 3×1

Snatch lift off+Snatch at 80%

C. 5 sets

1000m legs only assualt bike

200′ d ball bear hug(drop every 50′)

1000m bike(arms+legs)

100 yard sled push(4×45’/3×45’s)

3 min rest

Inspired by Mayhem|What is Rich Doing?

with a partner. If solo, 27-21-15-9/9-7-5-3 and remove the rope climbs.

0-15:00

50-40-30-20
Echo Bike Calories
20-15-10-5
Squat Snatch 135/95
4-3-2-1
Legless Rope Climb

15-30:00

50-40-30-20
Ski Calories
20-15-10-5
Squat Snatch 155/105
4-3-2-1
Legless Rope Climb

30-45:00

50-40-30-20
Row Calories
20-15-10-5
Squat Snatch 185/125
4-3-2-1
Legless Rope Climb

A. Class

B. Clean dead+Clean+Front Squat+Clean

Build up to 5 heavy sets

Full cleans and drops from the top after deadlift and front squat.

C. Every 5 minutes x 20 min

45/35 cals

10/7 strict hspu (max two sets or kip to finish)

100’ Kb farmer carry 88’s/70’s

if you don’t make sub 5 minutes rest 1 min after each set and keep working for the same 20 min clock.