Created In The lab

20 min amrap 15/10 calorie bike 1 trip down the clean ladder. Male RX weights 135,155,185,205,225, 245 Male scaled 95,105,115,135,155 Female RX weights 95,105,125,135,155,175 Female Scaled 65,75,85,95,105

Shoulder Press 1RM 4 RFT 8 deadlifts (245/175), 12 toes to bar, 16 wall balls (20/14)

20 min amrap. 400m run snatch ladder. Male weights 95, 115, 135, 155, 175, 195 Male scaled 45, 65, 75,95,115. Female RX weights 65,75,95,105,115,135 Female scaled 35,45,55,65,75

Overhead squat 1RM, 5 RFT 12 burpee box jump overs, 8 chest to bar pull ups, 12 handstand push ups

Overhead squat 8x2 80%, 5 RFT 50 double unders, 15 toes to bar, 10 thrusters (95/65)

Turkish Get ups 3 x 5 per side, 3 RFT 60 sit ups, 30 KB swings (53/35), 60 foot front rack lunges (53/35)

Shoulder press 3RM, 4RFT 400m run, 20 wall balls (20/14) 10 chest to bar pull ups

7 min amrap 7 strict HSPU, 7 clean and jerks (185/125), 2 min rest 7 2” deficit HSPU, 7 clean and jerks (165/115), 2 min rest, 7 HSPU, 7 clean and jerks (135/95)

Pause overhead squat 3RM, 4RFT 15/12 calorie bike, 10 burpee box jumps (24/20), 5 deadlifts (275/185)

Overhead squat dynamic effort 7x3 75%, 20 min amrap 10 bar facing burpees 20 wall balls, 10 power snatch (95/65)