Toes-to-bar

Clean and Jerk Session (15 min)

• Clock Set for 10 rounds of 1.5 min
  • Work up to a heavy single.

For Time partitioned as you like (20min cap)

• 40 toes-to-bar
• 80 cal row
• 120 Wallballs (20/14)

Every 4 minutes for 4 rounds

• 15 Toes-to-Bar
• 10 Push-ups
• 5 power cleans (135 / 95)

Every 4 minutes for 3 rounds

• 500m row
• 50m Ball Carry

For 22 minutes (teams)

• 2000m ski erg
• AMRAP
  • 1 overhead ball carry (80/50)
  • 3 KB Deadlifts
  • 1 bear hug carry
  • 5 toes-to-bar or 7 leg lifts

Split Ski as needed

For Time:
4 rounds of:

• 12 Cal Ski-Erg
• 9 Toes-to-Bar
• 6 Devil Presses

Into 5 Rounds of:

• 200m Row
• 10 Push-ups

21, 18, 15, 12, 9, 6, 3

• KB Squats
• Toes-To-Bar

100m Farmers Carry Between Rounds. (Pull-Up Bars to Corner of Pad and Back)

25 min AMRAP

• 5 x DB Devil Presses
• 50m Run
• 8 x Toes-to-Bar
• 50m Run
• 5 x Man Makers
• 50m
• 8 x Pull-ups
• 50m Run

25 min AMRAP

• 2 x Barbell Complex. (pick your weight)
  • 2 Hang Cleans
  • 2 Thrusters
  • 1 Shoulder-to-Overhead
• 10 GHD/Toes-To-Bar/Equivalent
• 10 Cal Assault Bike. (legs only)

This is a long AMRAP, so set a suitable pace and stick to it. The focus is on the quality of reps rather than speed.

5 rounds for time

• 400m Row / Ski Erg
• 15 Push-ups
• 10 GHD Sit-ups / Toes-To-Bar
• 5 Strict Pull-ups

Knee Strengthing

• Knees Ability Zero programming

4 Rds For Time

• 200m Run
• 10 Toes-to-bar
• 200m Run
• 10 push-ups. (20 hand release)
• 200m Run
• 10 sit-ups. (Pull-ups)
• 200m Run
• 10 Tractor Tire Flips. (5 dips)

I substituted a 600m C2 Bike for the run, bar dips for sit-ups, and Pull-ups for tire flips.

4 rounds for time (40min cap)

• 800m Run
• 5 Toes-to-bar
• 1000m C2 Bike