Barbell Lunges (L+R) from any position (front rack, back rack, over-head, Zercher...)*

• 5-5-3-3-3 @ 0:00, 4:00, 8:00, 12:00 & 16:00
  

with 1-Min max hand release push-ups with R+L shoulder taps
*Scale: Weighted Box Step-ups

Finisher: 30 Jumping Squats + either 30 cal row or 600m run + 30 Jumping Squats

12 Minutes to Build to a Heavy

• Bench Press *3 Second Pause
  

For Time (18 min Cap):

• 25-50-100-50-25 Double Unders
  
• 250/225-500/450-1k/900-500/450-250/225 M. Row
  

Every 2:30, 6 Sets
1-3) 2 High Hang Squat Clean* + 1 Split Jerk (70-75%)
4-6) 2 Above the Knee Hang Squat Clean* + 1 Split Jerk (75-80%)
*Both of these are without a dip, first starting with the bar just above the knee, then from 3" below your true hang

For Time (10 min cap):

• 40 Shoulder to Overhead
• 30 Hang Power Clean
• 20 Front Rack Lunges
• 10 EKO Complex

*EKO Complex: 1 Clean + 1 Shoulder to Overhead + 2 Overhead Lunges

Back Squat
10-10-7-7-4-4-1-1

Scaling: Build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. Remember that “heavy” is relative to each athlete. A heavy load requires all your focus and effort.

– A heavy set of 10 reps should be around 50-60%+.
– A heavy set of 7 reps should be around 60-70%.
– A heavy set of 4 reps should be around 70-80%.
– A heavy single for today should be 80%+.

AMRAP 20:

• 5 L pull-ups Scale: strict Pull-Ups or Ring Rows
  
• 10 dumbbell bench presses 50/35 (Scale to weight that permits unbroken reps)
• 150-meter run
  

Scaling: The L pull-ups will present the biggest challenge. Aim to complete the L pull-ups in 2 sets or fewer, keep the dumbbell bench presses unbroken, and run as smooth as possible to manage fatigue before returning to the pull-up bar. Modify the L pull-up to tucked pull-ups or kipping pull-ups if needed. Who's getting 10+ rounds?

Scaling: Today, we have two sprint-style chippers with rest in between. For the first chipper, the load of the barbell should feel light to moderate, allowing you to do touch-and-go reps. On the second chipper, the load should be considerably heavier with most athletes doing singles on the barbell. Don’t be surprised if the pull-ups and bar muscle-ups feel more challenging coming off the squat cleans. Modify the pull-ups to jumping or assisted pull-ups, and the bar muscle-ups to jumping bar muscle-ups or pull-ups. We want to ride the line of keeping the foot on the gas, but not blowing up on the gymnastics movements. Trust yourself and let’s see what you’ve got!