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30min Amrap

100m Mixed KB carry (Front rack + Suitcase). Switch at 50m
500m/400m row
100 single unders
30 ab mat sit up
1000m/800m AAB

Strength. Week 8
Max effort.
15min build to Power jerk 1RM.

Conditioning.
Performance
16min omem
1. BMU/CTB/Pull up
2. Stoh (50-60% of today’s Max)
3. Box jump
4. Active rest (AAB)

Fitness
1. Rack/Banded pull up
2. Dual DB Stoh
3. Box jump step down
4. Active rest (AAB)

Teams of 2.
8min build to 1RM TGU.

Rest as needed.

4 rounds.
A. 2min Amrap
10/7 Cal row
5 Burpee over erg

Rest 60sec

B. 2min Amrap
1st & 3rd rds
16 Wall ball
4/arm Hang DB split snatch
2nd & 4th rds
8 T2B
5/arm Hang DB C&J

Rest 60sec

Strength. Week 8.
Max effort.
3RM Arch back Sumo stance Good mornings.

Conditioning.
3-4 RFQ
200m run
12 RDL’s
8 HPC
12 Back rack reverse lunge
8 Bent over row
Rest 60sec.

See whiteboard for Scaled, RX, RX+

Fitness.
Dual KB variation

A. 10min omem
1 Push press + 1 P.jerk + 1 S.jerk (Speed. Keep light).

Rest as needed.

B. 10min Amrap.
6 Hang power snatch 52.5/35kg.
8 Lateral bar jump burpee.
6 Stoh 52.5/35kg.
8 Cal row.

Rest as needed.

C. 3-4 sets.
20/side DB oblique crunches.
Rest as needed.

Skill.
Handstand walk progressions

Conditioning. (15min)
30 Cal row
30 BJO 24/20
30 SDLHP 52.5/35kg
15 DB Manmakers 22.5/15kg
30 SDLHP
30 BJO
30 Cal row

Weightlifting. Week 7 Dynamic effort
12min omem
1 Cluster + 1 Thruster
60-70% of Max Push press.

Conditioning.
Performance
8min Amrap
3 Knees to elbow
3 Clusters
6 K2E
3 Clusters
9 K2E
3 Clusters

Add 3 reps to K2E each rd
Add 3 reps to Clusters every 3rd rd.

See whiteboard for Scaled, RX, RX+ weights.

Fitness
8min Amrap
2 Hanging knee raises
2/arm DB clusters
4 HKR
2/arm DB clusters
6 HKR
2/arm DB clusters

Add 2 reps to HKR each rd.
Add 2 reps to clusters every 3rd rd.

3 rounds

2min Row/AAB
Into
3min Amrap
10 Russian swings
10 Prisoner box step up
Into
2min AAB/Row

Rest 3min between rounds.

Strength. Week 7
A. Max effort Incline bench press
B. Barbell JM press

Conditioning.
Performance.
10min Amrap
300m run
10 Shspu (40/45% of Max tested 13/5/19)

Fitness.
300m run
10 Strict press (Challenging weight)

Strength. Week 7.
A. Max effort Anderson squat
B. Barbell Good mornings

Conditioning.
12min omem.
1. 40sec BFB
2. 40sec complete
10 DB Deadlifts. Remaining time Amrap
DB Cleans
3. 50-70 Double unders

Scaled: 15/12.5kg
RX: 22.5/17.5kg
RX+: 30/22.5kg