17:00 AMRAP

4 Thrusters
8 Snatches
16 Pullups
32 Box Jumps, 24/20
64 Double Unders

-Use a moderately heavy weight for barbell work. Thrusters unbroken, snatches quick singles.-

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3 Rounds (No Time)

8 Right Arm DB Bench Press
8 Left Arm DB Bench Press
4 Muscle Ups

:20 Work/:40 Rest x 8

Handstand Walk Practice

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10:00 EMOM

1-3 Tall Clean(s), build only as technique allows

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15:00 EMOM

1 Pause (above knee) Clean and Jerk, build

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:14 Work / :20 Rest x 8

L-Sit Hold

Every 3:00 Front Squat

5 x 3 @ 75%+

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30-20-10

Cal Row
Toe to Bar

-Rest 1:00-

15-10-5

Burpee
Overhead Squat

7 Rounds

250m Row
-Rest :30-
200m Run
-Rest :30-

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10:00 Skill AMRAP

5 HSPU
10 Bent Rows

Every 3:00 Deadlift

5 x 3 @ 75%+

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10 Rounds (15:00 Cap)

15 Wall Balls, 20/14
1 Rope Climb

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For Time

100 Situps

5 Rounds (20:00 Cap)

10 Thrusters, 95/65
30 Double Unders
15 Bar Facing Burpees
-1:00 Rest-

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Every 3:00 x 3 Rounds

10/ea Cossack Squats

10:00 EMOM

1 Tall Snatch, build

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15:00 EMOM

1 Pause (above knee) Snatch, build

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Every :45 x 4 Rounds

:30 Hollow Rock
:30 Arch Rock
:30 for 3-5 Muscle Ups
:30 for 10 Ring Rows

Every 3:00 Press

5 x 3 @ 75%+

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“Cindy” – 20:00 AMRAP

5 Pullups
10 Pushups
15 Air Squats

-compare to 181030-

5 Sets

800m Run
-2:30 Rest-

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Every 2:30 x 3

:25 L-Sit Hold

Every 3:00 Back Squat

5 x 3 @ 75%+, build

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3 Rounds (15:00 Cap)

10 Power Clean and Jerks, 135/95
12 Double DB Weighted Step Overs, 24″/20″ (choose DB weight)
14 T2B