2:00 Row/Run
10 Samson Stretch ea side
10 Lunges (5 ea side)
10 Plank Lunges w/Reach
5 Wall squats
5 PVC Overhead Squat
Burgener’s Warm-up
Alternate Every :30 Seconds x 16
1 – 2 Power Cleans @60%
2 – 1 Power Clean + 1 Push Jerk + 1 Split Jerk
2 Rounds
Run 400m
15 Power Snatches (95/65)
Run 200m
15 Overhead Squats (95/65)
3:00 Bike/Row/Run
6 Plank Lunges
6 Bootstrappers
10 Overhead Squats
30 second Samson Stretch
2:00 Foam Roll Quads/Adductors
2:00 Foam Roll Thoracic and Lats
Bar Muscle Up
6 Front Squat, 1 Back Squat
1 – 3 Front Squats @ 80%
2 – 1 Front Squat @ 85%
3 – 3 Front Squats @ 80%
4 – 1 Front Squat @ 87%
5 – 3 Front Squats @ 80%
6 – 1 Front Squat @ 91%
7 – 10 Back Squats @ 75% (based on Front Squat)
*Score Front Squat @ 91%
500m Row
2 Rounds
10 Sit-ups
10 Russian KB Swings
10 Push-ups
10 Banded Good Mornings
3 Rounds
8 Kneeling Barbell Strict Presses
25m′ Single Arm Overhead Carry (each)
4 sets, 6 reps
Record heaviest set of 6 for the day
For Time
21-15-9
Calorie Row
KB Swings (53/35)
D Ball Over the Shoulder (40/20)
Rx+
KB Swings (70/53)
D Ball Over the Shoulder (50/30)
3 Rounds
200m Run
5 Kip Swings
10 Push-ups
15 Sit-ups
Minutes 0-4
Handstand Floater Practice
Minutes 4-8
3 Strict Chest-to-Bar Pull-ups
3 Strict Handstand Push-ups
Minutes 8-12
3 Inchworms
3 Strict Toes-to-Bar
AMRAP 15
12 Burpee Box Jump Overs (24/20)
9 Pull-ups
6 Power Cleans (135/95)
Rx+ 155/105
Run 800m
2 Rounds
5 Scap retractions + 5 Strict Pull-ups
10 Russian KB Swings
10 Goblet Squats
2 Rounds
8 Suitcase Deadlifts
8 Double KB Front Rack Step-ups (4 ea leg)
Wave
Wave #1
Set #1 – 5 Back Squats @ 70% of 1RM Back Squat
Set #2 – 3 Back Squats @ 75% of 1RM Back Squat
Set #3 – 1 Back Squats @ 80% of 1RM Back Squat
Wave #2
Set #4 – 5 Back Squats @ 75% of 1RM Back Squat
Set #5 – 3 Back Squats @ 80% of 1RM Back Squat
Set #6 – 1 Back Squats @ 85% of 1RM Back Squat
Wave #3
Set #7 – 5 Back Squats @ 80% of 1RM Back Squat
Set #8 – 3 Back Squats @ 85% of 1RM Back Squat
Set #9 – 1 Back Squats @ 90% of 1RM Back Squat
Set #10 – 15 Front Squats @ 52% of 1RM Back Squat
*Score 1 Rep Back Squat in Wave 3
2 Rounds
20 KB Front Rack Reverse Lunges (35/25)
20 Banded Good Mornings