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Pistols
and Single Leg squat progression
Rx: AMRAP 3 Max PistolsC

Conditioning:
4 Rounds:
Rotating movements every 1:30
Ski Erg
Wall Ball Shots
Bike
Russian KBS 32/24
Plank on Elbows

Not for score

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20 Minutes:
Hang Power Snatch
5 x 2 @ 85% of 1 RM Power Snatch

Conditioning:
Alternating 6 Rounds with a Partner (3 Rounds each)
20/17 Cal Row
20 Handstand Push ups (Fx: 10/7) (RX+: 4″/2″ deficit)
15 Toes to Bar (Fx: 10 T2B) (RX+: 20 T2B)

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Strength:
Front Squat
21:00 Total time
15:00 to Find a Heavy Triple
Then 2 x 3 at 85% of Heavy Triple 1:30 between sets

Conditioning:
For Time:
3 Burpees over Bar
15 Cleans (95/65) (Fx: 75/55) (Rx+ 135/95)
6 Burpees over Bar
12 Cleans (115/80) (Fx: 95/65) (Rx+ 155/105)
9 Burpees over Bar
9 Cleans (135/95) (Fx: 115/80) (Rx+ 185/125)
12 Burpees over Bar
6 Cleans (155/105) (Fx: 135/95) ( Rx+ 205/135)
15 Burpees over Bar
3 Cleans (185/125) (Fx: 155/105) ( Rx+ 225/155)

16:00 Cap

Cleans may be power or squat

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Overview Of The Week:
Monday: Deadlifts
Tuesday: Front Squats
Wednesday: Hang Power Snatch
Thursday: Pistols
Friday: Open workout 19.2
Saturday: Strict press
Sunday: Thruster

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EMOM X 15:
Min 1: 4 Touch and Go Deadlifts (ME)
Min 2: 7/5 Ring Muscle Ups
Min 3: 50 Double Unders

Conditioning:
AMRAP 12
12 DB Snatch 50/35 (Fx:35/20) (6 Each Side)
12 Box Jumps (24/20)
12 In-Place Overhead DB Lunge 50/35 (Fx: 35/20) (6 Each Side)

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Rope Climb Development

RX: 6 Legless Rope Climbs from floor seated postions

FX: 2 Legless + 6 Rope Climbs

Conditioning:
AMRAP 5
15/12 Cal Ski Erg
10 Toes To Bar

Rest 5:00

AMRAP 5:
15/12 Cal Bike
10 Dual Dumbbell Hang Squat Cleans (50/35) (Fx: 35/20)

Rest 5:00

AMRAP 5:
15/12 Cal Row
10 Hang Kettlebell Snatches (24/16) (5L/5R)