“Tommy Mac”

2RFT:

• 12 Burpees
• 12 Thrusters (35/50)
• 12 Burpees
• 12 Power Snatches (35/50)
• 12 Burpees
• 12 Push Jerks (35/50)
• 12 Burpees
• 12 Hang Squat Cleans (35/50)
• 12 Burpees
• 12 Overhead Squats (35/50)

30 min cap

A. Deadlift

• 5-5-5-5

E2.5M

B. 4 x 4-minute Rounds for reps:

• 400m Run
• 20 Kettlebell swings (16/24)
• Max pull-ups in remaining time

*Rest 2-minutes between rounds

A. Front Squat

• 4-4-4-4

E2.5M

B. 2 sets for time:

• 800/1000m Bike
• 20 Walking Lunge steps with double KB/Db in Farmers Carry (24/32)
• 400m Run

2 mins rest between sets.

A. EMOM 12 (4 rounds)

1 – 5-8 DB Bench Press

2 – 5-8 DB Bent over row (each arm)

3 – 10 hollow rocks into 20 sec hollow hold

B. Benchmark “Fight Gone Bad”

3 rounds (17 mins)

1) Wall balls (14lbs/20lbs)

2) Sumo deadlift high-pulls (25/35)

3) Box jumps (20/24”)

4) Push presses

5) Row calories

6) Rest

A. 5 Sets for load:

3 BTN push presses + 3 Overhead squats

E2.5M

B. 12 min AMRAP

• 6 Squat snatches (42.5/60)
• 18 Toes-to-bar

A. 8 Sets for load:

• 1 Push jerk + 1 Split jerk

 *Perform a new set every 1:30

B. For time:

21-15-9-6-3 Reps for time:

• Hang power cleans (35/50)
• Shoulder to Overheads
• Burpees over the bar

15 min cap

Whitten

5RFT

• 22 KBS (24/32)
• 22 Box Jumps (20/24)
• 400m run
• 22 Burpees
• 22 Wall Balls (7/9)

45 min cap

A. Push Jerk

• 3-3-3-3-3

E2M

B. EMOM 10

1) 200m Run

2) Max bar muscle-ups

Scale back to C2B, Chin over pull-ups or jumping pull-ups.

Finisher:

Accumulate

• 90 sec ring hold
• 90 sec active bar hang
• 90 sec hollow hold

A. E2M for 10 (5 sets)

• 3 x Power Snatch

10 sec between singles

B. EMOM 16 (4 sets)

Min 1- 8 Deadlifts (70/100)

Min 2 – 12 Burpees over the Bar

Min 3 – Max Cals Bike

Min 4 – Rest

A. Overhead Squat

• 2-2-2-2-2-2

 E2M

*Aim heavier than 3’s on  1/8

B. 7RFT

• 12 Alt. DB snatches (15/22.5)
• 9 T2B
• 30 Double-unders

14 min cap