SKILL: ROPE CLIMBING/ CLEAN (20 MINUTES)

CONDITONER: 5 ROUNDS, TEAMS OF 2 (20 MINUTE CAP)

4 CLEANS (205/135)

8 DEADLIFTS

12 PULL UPS (STRICT THAN KIP IF NEEDED- STRICT FIRST!)

2 ROPE CLIMBS

SKILL: HAND STAND HOLDS

3 SETS, 30 SECONDS HOLD, 30 SECONDS REST

2 SETS, 10 SHOULDER TAPS EACH ARM ALTERNATING

STRENGTH: STRICT PRESS 5 SETS, 5 REPS, 2 MIN REST

CONDITONER: 12 MINUTES, 30 SEC WORK, 30 SEC REST

- PUSH UPS

- AIR DYNE

- OVERHEAD PLATE HOLD (45/25)

SKILL: DUBS (12 MINUTES)

STRENGTH: BACK SQUAT- 3 SETS TO FIND A 15 RM, 2 MINUTE REST

CONDITIONER: 6 ROUNDS

6 HANG POWER SNATCHES (115/75)

6 OVERHEAD SQUATS

6 PUSH UPS

SKILL/STRENGTH: WORK UP TO A PEAK 3 HANG POWER CLEAN (15-20 MINUTES)

CONDITONER: TEAMS OF 2, 1 PERSON WORKS AT A TIME

6 CLEANS FROM GROUND (185, 115)

12 CHEST TO BAR PULL UPS

24 BURPEES

SKILL: RING MUSCLE UPS (12 MINUTES)

SNATCH COMPLEX: 10 MINUTES EVERY 2 MINUTES (LIGHT WEIGHT FOCUS ON POSITION AND FORM) NO SLOPPY MISSES OR LOWER THE WEIGHT

1 POWER SNATCH FROM GROUND (115/75)

1 HANG POWER ABOVE KNEE

1 HI HANG (POWER POSITION)

CONDITIONER: 12 MINUTE AMRAP

12 SHOULDER TO OVERHEAD (115/75)

12 PUSH UPS

12 STEP UPS (6 EACH LEG)

24 LATERAL BAR HOPS

Lactic Threshold Test: 60 Seconds work / 4mins rest – 8 Rounds

-6 Toes to Bar

-12 KB Swings (Blue,Red)

-Max 30′ Shuttle Sprints with the time left over in the minute

*Total number of shuttle sprints over all 8 rounds is score…

Skill: Handstand Work

Strength: Front Squat 5×3

Conditioner: 10 Min Ladder by 2′s

-Hang Clusters (115,75)

-Strict Pull-Ups

-Burpees

STRENGTH: DEADLIFT

5 SETS, 3 REPS, 2 MINUTE REST BETWEEN SETS

CONDTIONER: 15 MINUTE AMRAP

15 KB SWINGS (BLUE, RED)

10 PUSH UPS

5 PULL UPS (STRICT FIRST THAN KIP IF NEEDED- NO BUTTERFLY)

STRENGTH: BACK SQUAT 5X3

TEAMS OF TWO: 20 MINUTE AMRAP

20 WALL BALLS (115/75)

20 KB  KB SWINGS (BLUE/RED)

20 PUSH UPS

20 TOES TO BAR

SKILL: ROPE CLIMBING

METCON: 20 MINUTES- 5 ROUNDS

1ST MINUTE- 3 GROUND TO OVERHEAD (175/115)

2ND MINUTE- 6 PULL UPS

3RD MINUTE- 30 SECONDS MAX BURPEES

4TH MINUTE- REST

***SCORE IS NUMBER OF BURPEES TOTAL ADDED FROM ALL ROUNDS