In Teams of 4 For Time: 3 Rounds - Row 500m, Run 400m, Ski 500m, 75 DUs/150 Singles (9am only, 7:30am starts next week!)

Snatch Balance w/PVC - 3x3

EMOM 16: 1. 3 Rope Climbs, 2. 8 Deficit HSPUs, 3. Run 200m, 4. Rest

For Time: 300m Farmer's Carry (53/35), 30 T2B, 30 DB Step Ups (50/35 on 18/14 ec), 300m Farmer's Carry

Skill of Choice

Bench Press - 70% 5x5, 70% 1x5+, HPClean + Power Clean + Squat Clean - 3x2 @ 65%, 3x1 @ 75%

AMRAP 4: Ski 20/16 Cal, 50 DUs, Back Squats for Reps (135/95), Rest 2 Minutes, AMRAP 4: Ski 16/13, 40 DUs, Back Squats for Reps (165/115), Rest 2 Minutes, AMRAP 4: 12/10, 30 DUs, Back Squats for Reps (195/135)

Push Jerk/Split Jerk

Deadlift - 70% 5x5, 70% 1x5+, Weighted Strict C2B Pull Ups - 4x10

AMRAP 11: Run 900m, then with remaining time 5 Power Snatches (135/95), 5 Burpee Box Jump Overs (24/20)

OHS - Mobility and Drills

Strict Press - 70% 5x5, 70% 1x5+, OHS - 5-4-3-2-1

For Time: 20-15-10, Row for Cal, DB Front Squats (50/35), DB Push Press

"Saved by the Barbell" 3 Rounds for Max Reps of: 1 Minute of Burpees, 1 Minute of Wall Balls (20/14), 1 Minute of Deadlifts (115/75), 1 Minute of Med Ball Sit-ups, 1 Minute of Hang Power Cleans, Rest 1 Minute

For Time: 6 Rounds - 10 Pull Ups, 20 Push Ups, 30 Sit Ups, 40 Squats, 400m Run

Clean Review

Bench Press - 55% 1x5, 60% 1x5, 65% 1x5, 70% 1x5, OH Lunge - 5x10 (ec)

For Time: 10 Rounds, 3 Clean & Jerks (135/95), 30 DUs

Burgener Warm Up and Transfer Skills

Deadlift - 55% 1x5, 60% 1x5, 65% 1x5, 70% 1x5, Power Snatch - 4x5 @ 65%

EMOM 5: 2 Rope Climbs, American KB Swings for Reps (53/35), Rest 2 Minutes, For Time: Ski 1000m

Skill of Choice

Back Squat - 55% 1x5, 60% 1x5, 65% 1x5, 70% 1x5, Thrusters - 5x5

For Time: Run 600m, 12-9-6 Deficit HSPUs, Manmakers (50/35), Run 600m