*Build in weight each set. Last set of 2 should be close to 1 rep max*

5 rounds for time

400 meter row

15 Russian Swings



Bench Press 


10 minute amrap

2 Box Jumps

2 Push Ups

2 Air Squats

*Add 2 reps every round*


Snatch Balance


* These should be around 50% of snatch 1 rep max*

* If you don't know your 1 rep max, you want to use a weight where you can move fast under the bar. Get comfortable with dropping*

50-40-30-20-10 Cal Row

100-80-60-40-20 Double Under

50-40-30-20-10 Sit Ups

* 1 round is 50 cal, 100 du, 50 sit ups*



10-1 Power Cleans 155/105

Knee to Elbows

* Choose a weight that you can go unbroken on the power cleans*


Partner Day

Row 5k

*Switch every 500 meters*

1 rope climb or 8 pull ups every time you switch

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