A) 8:00
Snatch Practice
1 Snatch Deadlift
1 Hang Snatch Pull
2 Hang Snatches

B) 15:00 AMRAP
20 Alt. DB Snatch
20 MB Slams
400m Row

A) 7:00
Pull Up Practice
5 Scap Raises (no band)
5 Strict Pull Ups
5 Kip Swings (no band)
5 Kipping Pull Ups

B) 5 Rounds for Time (16:00 Cap)
10 Burpees
20 KB Bent Over Rows (35/20)
2 “L” Laps

 

A) 16:00 Strength
5 sets of..
Clean Complex (3 DL, 3 HC, 3 PJ)
12 BB Bent Over Rows
:30 Wtd. Plank Hold

B) 8:00 AMRAP
25 Butterfly Sit Ups
20 SA DB/KB Thrusters (10R/10L) (35/20)

 

 

A) For Time (22:00 Cap)
150 Wall Balls
90 Double Unders
30 Pull Ups
*Split up reps however you want!

B) 3-5min Recovery AMRAP
10 Jiu Jitsu Get Ups (5R/5L)
5 Inch Worm Push Ups

For Time (27min cap)
21-18-15-12-9
Sumo DL High Pulls
Box Jumps
then…
Rest 3:00
then…
3 Rounds
12 Cal Row
6 Sled Sprints (135/115)

FALL BRAWL Y’ALL!