Reverse Tabata 4: Box Handstand Holds

Strict Press - 75% 6x3, 1x3+, HPSnatch + 2 OHS + Squat Snatch - 60% 2x1, 65% 2x1, 70% 2x1, 75% 1x1

AMRAP 7: 3 Power Snatch (125/85), 5 OHS, 7 OTB Burpees

Every :30 x6 - Wall Walks

Optional: Weighted Ring Dips 4x8

For Time: 2 Rounds, Ski 800m, 300 DUs, Row 800m

AMRAP 28, In Teams of 3: 300m Sandbag Run (45/25), 30 OH Plate Lunges (45/35 ec), Burpee Box Jump Overs (24/20) for Reps

Tabata 4: Hollow Body Rocks, Hollow Body Hold

Deadlift - 60% 1x3, 65% 1x3, 70% 1x3, 75% 1x3, Thrusters - 4x3 @ 60%

For Time: 21-15-9 Clusters (115/75), C2B Pull Ups

Skill of Choice

EMOM 16: 1. Strict Press - 60% 1x3, 65% 1x3, 70% 1x3, 75% 1x3, 2. 8 Med Ball Cleans 3. Ski 18/14 Cal, 4. Rest

AMRAP 10: Ski 750m, then with remaining time, 10 KB Swings (62/44), 5 KB Cleans (5 each side), 10 KB Goblet Lunges for Reps (ec)

Cleans - Rack Delivery and Muscle Cleans

HPC + 2 Front Squat + Squat Clean - 60% 2x1, 65% 2x1, 70% 2x1, 75% 1x1, 8->1 Strict Weighted Pull Ups

For Time: 10 Rounds, 3 Deadlifts (350/225), 4 Latetal Jumps (hc), 5 HSPUs

Skill of Choice

Deload Week: Bench Press - 60% 1x3, 65% 1x3, 70% 1x3, 75% 1x3, Single DB OH Walking Lunge (4x10 each arm)

AMRAP 4: Run 300m, Alternating DB Snatches (50/35) for Reps, Rest 2 Minutes, EMOM 4: Run 100m, Box Jumps (24/20) for Reps, Rest 2 Minutes, AMRAP 4: Run 300m, Alternating DB Snatches for Reps

Benchmark #12 - “Grace” 30 Clean and Jerks (135/95) for Time

Deload Week: Back Squat - 1x3 @ 60, 65, 70, 75%, 4 Rounds - 50m KB Front Rack Carry, 2TGUs (each side), 20 Second Hanging L Sit

Clean and Jerk Review

In Partners For Time: 500m Row, 50 DUs/Sit-ups 400m Row, 40 DUs/Sit-ups 300m Row, 30 DUs/Sit-ups 200m Row, 20 DUs/Sit-ups 100m Row, 10 DUs/Sit-ups

7:30am and 9am classes! Childcare at 9am only.

Ski Technique - Warm Up

Ski Sprints - 4 x 250m w/1 Minute Rest Between, Strict Press - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1xmax

For Time: Run 800m, Rest 3 Minutes, 50 HSPUs