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Endurance.

Warm up.
5min. 30sec easy. 20sec moderate. 10sec hard.

Rest as needed.

20min omem.
1. 50sec Row.
2. 8 No push up burpee + 8 Ab mat sit up.
3. 50sec Bike.
4. 15 Dual Russian KB swings.

Cool down. 5min easy

Week 3. Weightlifting.

Clean to Thruster (Cluster) 5 x 1.1.1 (15sec)
Rest 2min.

Conditioning.
Teams of 2
33-27-21-15-9.
Cal.
Alt DB Thrusters.

See whiteboard for Scaled/RX

Week 3. Gymnastics.
2 sets.
A1. Max effort Feet elevated Ring push up @ Tempo 2020.
Rest 60sec.
A2. Supinated grip Pendlay row 8 reps @ tempo 2112.
Rest 60sec.

Conditioning.
In pairs. 24min Amrap (60sec work/60sec rest)
180 DU.
30 K2E.
18 Box Jump overs 30/24.
30 Stoh.

See whiteboard for Fitness/Scaled/RX/RX+

Strength Week 3.
A. 3 Pos Snatch deadlift
(Mid shin. Knee. Mid thigh. Pause at each position).
15min Build to heavy 5.

B. 3 sets x 10 Barbell Jump switch lunges (For height).
Rest 60sec.

Conditioning.
20-15-10-5
Alt DB Power clean.
DBFB.

See whiteboard for Scaled/RX/RX+

Week 3. FBB.
3 sets. A1.
Alt DB Bench press (Top Down) at Tempo 30X0 4-6/arm.
Rest 60sec.
A2. 10 Ring rows at Tempo 2020.
Rest 60sec.
A3. Single DB RDL’s 6-8/leg at Tempo 20X1.
Rest 60sec.

Conditioning.
12min Grinder.
10 Toes to rings.
50 DU/SU.
2 Wall walks.
50m/arm DB Farmers carry.

Skill.

Pistol progressions.

Conditioning.
3rds.
250m row.
12 Single arm KB swings.
25 Wall ball.
12 Single arm KB swings.

Rest 2min after each rd.

Week 2. Push/Pull Superset.
A1. Strict press 3,3,3,3.
Rest 60sec. (Increase loads from last week).
A2. 4 sets 5-8 reps Supinated grip Strict CTB.
Rest 90sec. (Increase reps/weight).
Scaled: Strict pull up. Banded. Chin over bar hold (Weighted).

Conditioning.
8min Amrap
2 Shspu + 4 Khspu.
8 Pull up.
10 Alt Dual DB Box step up.

See whiteboard for Fitness/Scaled/RX

Endurance.

Warm up. 5min Row/Bike.

Rest 3min.

A. 12min Max Cal row.
Starting at 0.00 & E3M complete
5 DB Burpee (No push up).
30sec Ironman hold.

Rest 4min.

B. 12min Max Cal bike.
Starting at 0.00 & E3M complete
5 KB Deck squats.
30sec Hollow hold.

Week 2. Weightlifting.
Snatch cluster 7 x 1.1.1 (15sec) Rest 2min.
Start at 50% and build.

Conditioning.
4-6 sets. Intervals. 60sec Work/2min Rest.
60sec complete
8 Hang power snatch.
8 Ohs.
Remaining time Amrap DU/SU/MC.

See whiteboard for Fitness/Scaled/RX.

Week 2. Push/Pull Superset
3 sets.
A1. Feet elevated Ring push up 10-15 (Increase reps/loads from last week).
Rest 60sec.
A2. Pendlay row AFAP 4-6 reps (Increase loads from last week). Rest 60sec.

Conditioning (Teams of 2)
20min Amrap.
20 Cal.
20 Hrpu.
20 Power Clean.
20 Ab mat sit up.

See whiteboard for Fitness/Scaled/RX/RX+