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Teams of 2.
A. 7min Max cal AAB
(Partner completes 100m DB Farmers carry)

Rest 3min.

B. 7min Amrap Burpee + D-ball over tall box

Rest 3min.

C. 7min Max cal Row
(Partner completes 4 Alt TGU)

Strength. Week 6
A. Max effort Paused Front squat (3sec pause at bottom)
B. Barbell Cossack squats

Conditioning.
3RFT
200m run
15 Deadlift
10 Power clean
Scaled 45/30kg
RX 60/40kg
RX+ 70/47.5kg

Fitness.
Dual DB variation.

A.
10min Amrap
8 D-ball GTS 40/50kg
10 T2B
30 DU

Rest 5min.

B.
10min Amrap
15/10 AAB cal
12 Air squat
9 Burpee

Rest 5min.

C.
3 rounds
30-45sec Ring plank
Rest 60sec
15-20sec/side Copenhagen plank
Rest 60sec
30sec Arch hold
Rest 2min

Skill: Med ball cleans

Conditioning.
3 rounds (60sec @ each movement)
1. Wall ball
2. Hang power clean
3. BJSD
4. Push press
5. AAB
6. Rest

Weightlifting. Week 5
Dynamic effort. Clean & Jerk.
10min omem 2 Clean + 1 P.jerk.
Start @ 60%. Build in weight if able to maintain high speed with movement.

Conditioning.
Teams of 2. 12-15min Amrap.
27/21 Cal row.
21 Hang power clean.
15 Dual KB Thrusters.

See whiteboard for Scaled/RX/RX+

Conditioning.

24min Max distance. On every 4min complete.

5/arm DB Hang snatch.
10 Box step up.
15 Ab mat sit up.

Start on Row/AAB at 0.00

Strength. Week 5.
Max effort Axle bar (Pause) Floor press.

Conditioning.
9-15-21
Deficit push up.
Deadlift.

See whiteboard for Scaled/RX/RX+

Gymnastics. Week 5
Handstand walk progressions.

Conditioning.
20min omem.
1. 5 Target Burpee + 5 K2E.
2. Cal row.
3. 5 Burpee + 10 Alt DB RL.
4. Cal AAB.

Strength. Week 5.
A. Max effort 2″ Deficit Clean grip (no hook grip) Deadlift.
B. 2 sets BB 10/leg Cossack squats.

Conditioning.
8min Amrap
10 Alt DB Split snatch.
5 BJSD.
10 CTB.

See whiteboard for Scaled/RX/RX+

Mash up.

A. 4 rounds
50m Dual DB Farmers carry
10m DB walking lunge
10 DB Burpee

Rest 5min.

B. 21-15-9
DB power cleans
50 DU after each set.

Rest 5min.

C. 3 rounds
10 DB Front squat
10 DB bench press
20 Ab mat sit up