A) 8:00
5×3 Power Snatch
5×12 Jiu Jitsu Get Ups (6L/6R)

B) Descend the Ladder (15:00)
15,13,11,..3,1
MB Burpees
MB Slams
MB Sit Ups

A) 8:00 Strength
4-4-3-3 Bench
4×12 SL Glute Bridge (6R/6L)

B) 6:00 AMRAP
2 Wreck Bag Laps
8 SA DB Clean + Jerk (4R/4L) (45/30)


C) 6:00 AMRAP
10 1/4 Burpees
10 KB Backward Lunges (4R/4L) (53/35)

5×5:00 Window
In a 5:00 window complete..
3 Deadlifts (225/155)
20 Goblet Squats (35/25)
2 “L” Laps
Rest until next 5:00 Window

24:00 EMOM
1st: 10 MB Clean WB (20/14)
2nd: 15 OH KB Swings (53/35) + 10 DU
3rd: 150m Row Sprint
4th: 15 Push Ups + 10 DU

Partner Workout!
5×4:00 AMRAPs
4:00
Max Wall Balls
Wall Sit

4:00
Max Pull Ups
Hollow Hang

4:00
Max Push Ups
Plank Hold

4:00
Max MB Slams
OH Wreckbag Hold

4:00
Max Sit Ups
Hollow Hold

*1:00 transition between exercises

A) 12:00 AMRAP
8 BB Lunge Thruster Complex (75/45)
8 Bottom Half Burpees
2 Sled Pulls (down = 1, back = 2)

B) 12:00 AMRAP
8 KB Swings (70/53)
8 1/2 Burpees
2 Sled Pushes