WARM-UP -
2 sets:
10 Banded Pull Aparts
10 Bent Over Banded Rows

-into-
8:00 AMRAP

10 Dumbbell Bench Press
5 Kip Swings
10 Supinated Ring Rows
:30 sec Ski (Or Row)

WORKOUT PREP-
3 sets:

WARM-UP -
2 sets:
1:00 Machine
10 Banded Shoulder Press

-into-
2 sets:

Hip Halo

-into-
3 sets:

WARM-UP -
2 sets:
10 Banded Good Mornings
15 Banded Pull Aparts

-into-
8:00 AMRAP

2:00 Machine:

-into-
8:00 AMRAP

Coach's Choice 

WARM-UP -
2 sets:
10 Banded Pull Aparts
10 Banded Good Mornings

-into-
7 min AMRAP

WARM-UP -
Burgener Warm Up (10-15
mins) (Snatch) + Skill Transfer
(if time allows)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement

-into-
3x High Hang Snatch + 3x

5 sets:
Rowling
+ 1 Penalty Burpee for every
meter over/under 100m.
(Cap is 5 burpees)
STRENGTH -
3 sets:
12 Shoulder Press (55-60%)
12 (L/R) Banded Kneeling
One Arm Lat Pulldown after
each set

WARM-UP -
8:00 AMRAP
:45 sec Bike Erg or Air Bike
5 Cat/Cows
5 Sandbag Deadlifts (light weight)
25ft Sled Push
25ft Sled Pull
Ring Dip Skill Work -
Find a max handstand hold at one