Rest

A)
Warm Up

B)
“SQT”
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice
**18min Cap / Scale to finish in 15min**

A)
Warm Up

B)
Complete as many rounds in 20 minutes as you can of:
5yrd hand stand walk
10 Overhead One legged squats alternating legs w/ (m45/w35)
15 C2B Pull-ups
**Goal: 8 to 12 rounds scale acourding**

C)
Row 5x 15sec on + 45sec off
Airdyn 5x 15sec on + 45sec off
V-climber 5x 15sec on + 45sec off

D)
A1. Muscle Snatch 3×5
A2. Pressing Snatch Balance 3×5
A3. Snatch Grip Hand Stand 3x30sec
**Rest 0-30sec**
B1. Snatch Low Pull 3×3
B2. Snatch Balance 3×3
B3. Hanging Lat Stretch 3x30sec
**Rest 0-30sec**

A)
Warm Up

B)
“Tumilson”
8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells
**20min Cap / Scale to finish in 15min**

C)
20min Row
A1. RDL 10/40% 10/50% 10/60%
A2. Stretch Quads 30sec – 1min
**Rest 0-30sec**
B1. Pendly Row 10/40% 10/50% 10/60%
B2. Stretch Pec 30sec – 1min
**Rest 0-30sec**

A)
Warm Up

B)
“Medusa”
3 Rounds
4 Burpee Bar Muscle Up
3 Shoulder to Over Head 225/155
2 Box Jump 45/32″
1 Snatch 225/155
**15min Cap / Scale to finish in 12min**

C)
20min Run
A1. Front squat 10/40% 10/50% 10/60%
A2. Stretch Hamstring 30sec – 1min
**Rest 0-30sec**
B1. Press 10/40% 10/50% 10/60%
B2. Stretch Traps 30sec – 1min
**Rest 0-30sec**

Rest

Games Competitors Rest

Or

Back Squat 5/45% 3/60% 2/70% 1/80% 1/85% 1-3×1/90%
Press 5/45% 3/60% 2/70% 1/80% 1/85% 1-3×1/90%
DeadLift 5/45% 3/60% 2/70% 1/80% 1/85% 1-3×1/90%

Rest

Games Competitors
20min of Conditioning

Or

Rest

Games Competitors Rest

Or

On a 2min Clock
Snatch 3/45% 3/60% 2/70% 2/75% 1/80% 1/85% 3×1/90%
**Time=18min**

-Rest 5min
**Time=23min**

On a 2min Clock
Clean & Jerk 3/45% 2/60% 2/70% 1/75% 1/80% 1/85% 3×1/90%
**Total Time = 41min**