B_Athletics

A) 16:00 Amrap

400m Run

5 Clusters (Clean + Thruster from the ground, DBs or BB)

10 Front Rack Reverse Lunges (same weight as clusters)

B) 15:00-20:00 Amrap (Minimum of 3 Rds)

10-15 Romanian DL (BB/DBs do not touch ground)

15 DB Sit-ups

20 Glute Bridges

:30 Superman Hold

C) 4 Sets

10 Upright Rows

10 Front Raises

10 Lateral Raises

Rest 1-1:30 B/T Sets

*Can be done with 2 DBs or SDB(SDB: 30 Reps R then 30 Reps L for 4 Sets)

A) 

5 Rds for Time

50 Double Unders (100 Singles)

10 DDB Hang Snatch (Sub 7/7 SDB Hang Snatch)

   -Rest 5:00-

5 Rds for Time

10 Box Jump Overs (sub object)

10 DDB Hang C+J

B) 4-5 Sets (skill pace, not for time)

1:00 Elbow Plank

15 HSPU (sub hand-release or pike pushups)

:30 Hollow Hold

25’ HSW (Sub :25 Hold)

C) ~20:00 (Overhead mobility)

5 Wall-Facing Squats

10 PVC Passthroughs

:20 PVC/BB OHS Hold

A) For time

1 Mile Run

30 Pistols (scale with 40 BW lunges)

200 Double Unders (sub 400 Singles)

30 BBJO (jump over object if no box)

1 Mile Run

B) 4 Unbroken Sets

Max SHSPU -> Max HSPU -> Max HS Hold

*Each movement directly into the other

Other options:

Max DB/BB Strict Press -> Max HSPU -> Max HS Hold

Max Strict Press -> Max Push Press -> Max HS Hold

C) 6:00 EMOM

:20 Hollow Hold + 10 Single Leg V-ups (5 per side)

D) 2 Sets for time:

3 Rounds of:

8 Power Snatches (BB preferred but use DBs if needed)

10 Lateral Burpees over BB/DBs

Rest 4:00

*3 Rds is 1 Set so flow is as follows: Sprint 3 Rounds - Rest 4:00 - Sprint 3 Rounds

A) Amraps: 4:00/6:00/8:00

10/10 DB Push Press

20 Burpees

20 Alternating SDB/SKB Squat Cleans

30 Sit-ups

40 Split Squat Jumps

*Start over each Amrap at 10/10 Push Press

B) 12:00 Amrap

10 Up-Down Planks

10 Push Ups

10 Mountain Climbers (4 Count)

:20 Superman Hold

C) 4-5 Sets

5 Strict Pullups (Bodyweight row or Heavy BB/DB Row)

10 DB Curls (Use Tempo it increased reps to make it harder if too light of weights)

10 Diamond Pushups

15 DB/KB Tricep Extension

A) E2MOM for 14:00

6 BB/DB/KB Power Cleans

12 BB/DB/KB Deadlifts

25’ HSW (:20 HS Hold)

B) 

1) 10:00 Max Distance Run

2) At 10:00 mark perform 150 Air Squats for time

3) After 150 Air Squats: if outside - run back to starting point for time

                                   if inside - run Max distance achieved on (1) for time

C) For Completion

Accumulate 4:00 Hollow Hold

*Every time you break complete 10 V-ups (15 Toe Touches)

A) For Time

15 Devil’s Press

Run 800m

30 DB Thrusters

Run 800m

15 Devil’s Press

B) 5 Sets For Completion

16 Renegade Rows

16 Deficit Push Ups on DBs

C) 2:00 ON 2:00 OFF for 5 Rds

45 Double Unders (90 Singles)

15 Jump all the way Overs (any object)

Max BB Snatches in remaining time (sub DDB snatches, Alt SDB Snatches, KB Snatches)

*Light load to TnG 10+ Snatches