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Complete as many rounds aus possible in 30 min in Teams of 2, one working at a time, switch as needed:1

30 cal row/as 

30 WBS 

15 m bear crawl 

15 one arm KB thrusters 

Complete in Teams of two:

Row 750m while the other one holds Front rack 100/ 70kg

50 Burpees while the other one holds Overhead Position 60/40 kg

50 Thrusters 40/30 kg while the other one holds Dip support position 

Cap: 25:00

A. E2MOM for 20 min

Min 1-2, 5-6, etc. - 5 heavy Squats

Min 3-4, 7-8, etc. 5 weighted Pull Ups 

B. 5 rounds for time:

6 alternating KB snatches 24/16 kg

6 Burpees

17.30 Gymnastics

A. Skill: The Pull Over

B. For quality:

30 Pull Overs

or

30 Strict Pull Ups

30 Strict TTB

A. Find your max of the day in the following complex:

1 Squat clean + 1 Power Clean + 1 Hang Power Clean

B. AMRAP 10 min

5 m ub HS walk 

5/5 KB clean and jerks

19.30 Weightlifting 

A. Power clean + power jerk
A.1 Daily max in one power clean + two power jerks.

B. Modified Death by PC and PJ.

Round 1-5 has to be done within a one-minute window for each round.
Round 6-10 has to be done within a two-minute window for each round.
Round 11-15 has to be done within a three-minute window for each round.
Round 16-20 has to be done within a four-minute window for each round.
Etc.

You first do all the power cleans and then all the shoulders to overhead. The weight for the men is 80 and 55 for the women. Scale as needed.

All Levels

A) 4 rounds for quality 

A1) 6 RDL's + Hang Power Cleans 

A2) 6 ea half kneeling db presses

B) Perform in teams of two:

100 Push Press 60/40kg

100 T2B

100 Front Squats 60/40kg

100 Pull Ups

cap: 20  min

A. 4 rounds for quality:

A1. 3 x 1+1 - RDL + hang power clean (3s pause in the catch) - bb in a rack at hip height, perform 1 RDL + 1 HPC for 3 sets.

A2. 6/6 half kneeling db presses

B. Perform in teams of two:

100 Push Press 60/40 kg

100 T2B

100 Front Squats 60/40 kg

100 Pull Ups

Cap: 20 min

A 5 Sets of:

A1. 5 sup. bent over barbell rows

A2. Deadlift Hold x30s AHAP

B. 3 rounds for time:

10 hand release push Ups

20 KBS 

30 air squats 

16.30 Weightlifting

A. TNG Power snatch + snatch

A.1 Daily max in power snatch + snatch done as TNG.

– When you get to the point where the catch of the power snatch is getting too deep, I want you to switch to full snatch and add more weight. You thereby go from doing one power snatch + one snatch to two snatches but it’s still TNG.

B. Heavy Isabel

B.1 The weight for the men is 80 and 55 for the women. Scale as needed. 

A) 4 Sets for quality:

A1) 8/8 Pistols

A2) 20m KB Carry - 1 KB (heavy) suitcase hold, one bottom up (not so heavy) - switch ea round

B)  EMOM for 16 Min 

Even: 15 ub WBS

Odd: 20m bear crawl 

17.30 Gymnastics

A. 10 Rounds for quality of:

3 Skin the Cat

10 Table Rocks

B. 5 Rounds for quality of:

10 Anatomical Push Ups

10sec. Inverted hang

18.30 Weightlifting

1. Front squat

1.1 Establish your daily 4RM.

1.2 Do five additional sets of four reps at 90%.

2. Deadlift

No straps, no belts. Use mix grip. I want you to use your strongest mix grip in the first set, the weakest mix grip in the second set and alternate for every rep in the third/last set.

You have to lower the barbell slowly and explode on the way up. I do not want you to smash the plates into the ground on every rep. Control is key. Make sure that your upper body is slightly tilted forward in the top and the hips neutral not opened. Forget about the hips and focus instead of stretching your legs while keep a slight upper body tilt in the top.

2.1 Ten reps, touch and go, strongest mix-grip.

2.2 Ten reps, touch and go, weakest mix-grip.

2.3 Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.

3. Split Jerk

3.1 EMOM for 10:00 - 3 Split Jerks

A. Three sets, not for time, of:

Kettlebell Halo’s x 5 reps each direction

Bottom’s Up Kettlebell Walk x 100′ each arm

Goblet Squat x 3-5 reps @ 3311

B. In teams of two, alternate sets to complete as many as possible in 20 minutes of:

500 Meter Row/AB 30 cal 

Farmer’s Carry x 100 meters

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:

100 Kettlebell Swings
100 Burpee Box Jump Overs
100 Wall Ball Shots