Workouts

With a running clock:

Minutes 0-10:
Build to a heavy Duratus Clean Complex.

Starting at minute 12:
Every 90 seconds for 5 rounds perform;

x1 rep of the Duratus Clean Complex at 55-60% of heavy single for the day.

For time:

21-15-9

Overhead Squats
Burpee Box Jump Overs
Toes to Bar

open:
(95/ 65 lb. barbell, 24/ 20" box)

fitness:
(75/ 55 lb. barbell, 24/ 20" box)

movement:
(45/ 35 lb. barbell, 20/ 16" box)

A). Good Mornings
8 @ RPE 6
8 @ RPE 7
8 @ RPE 8

B).
Partition as needed:
50 barbell rollouts
50 ring rows

20 minute AMRAP:

500 meter row
60' single arm dumbbell overhead lunge
7 d-ball over the shoulder

open:
(50/ 35 lb. dumbbell, 100/ 70 lb. d-ball)

fitness:
(40/ 30 lb. dumbbell, 70/ 50 lb. d-ball)

movement:
(30/ 25 lb. dumbbell, 70/ 50 lb. d-ball deadlift to waist)

A).
Strict Press:
6@ RPE 6
6@ RPE 7
2x6@ RPE 8

B).
6 minute AMRAP
x10-20 chest elevated push ups
x10-20 plate curls

6 minute AMRAP:
x4-8 strict pull ups
x20 alternating leg medicine ball sit-ups

immediately into

6 minute AMRAP:
x2 wall walks
x20 alternating dumbbell snatches

open:
(14/10 lb. medicine ball, 50/ 35 lb. barbell)

fitness:
(14/10 lb. medicine ball, 40/ 30 lb. barbell)

movement:
(rack pull up, 10 plank forward reaches per wall walk, 30/ 25 lb. barbell)

12 minute EMOM
minute 1: 6 front squats
minute 2: 3 overhead squats
minute 3: rest

*pick a weight's for both movements that allow for an RPE 6-7
** aim to add 5-10 pounds from last week

Perform on the Echo bike.

3 sets:

8 minute EMOM
45 seconds of work
15 seconds of rest

2 minutes between sets

With a running clock:

Minutes 0-10:
Build to a heavy Duratus Snatch Complex.

Starting at minute 12:
Every 90 seconds for 5 rounds perform;

x1 rep of the Duratus Snatch Complex at 55-60% of heavy single for the day.

Every 4 minutes for 4 rounds.

x10 push press
400m run

(choose a challenging weight for an unbroken set of 10)

*notes - the goal is to have 1.5 - 2 minutes of rest per set*