Phase 3 consists of:
3 Weeks
3 Sets of each lift

Rep Range: 3-5
@ 85-95% of your 1 Rep Max for that lift

This will be written as:
Heavy Lift
Couplet exercise

- During the heavy portion of the workout, you will be given a heavy lift and an exercise to complete after that heavy lift.
- Once you complete the LIFT, look at the clock. You have 3 minutes to complete your couplet exercise and rest before the start of your next set.
- Do not rest LESS THAN 2 minutes between lifts

INTENSITY:
Filthy Fifty
50 Box jump, 24/20
50 Jumping pull-ups
50 KB swings (1p/.5p)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wallball (20/12)
50 Burpees
50 Double unders

RESET:
Rest and stretch out!

INTENSITY:
AMRAP, 15 Minutes
15m Bumper Plate Sled Push (45/35)
100′ Overhead Bumper Plate Carry (45/25)*
20 Double Unders
10 Push-Ups

*Due to some technicalities at the gym, we won’t be able to do the bumper sleds. Overhead carries instead! Yea!!

RESET:
2 Rounds of:
10 GHD Hip and Back Extension
10 Leg Circles
60s Plow Pose

Leg Circles link @ GymnasticsWOD – http://gymnasticswod.com/content/leg-circles

INTENSITY:
3 Rounds for time of:
50 Air Squats
50′ Walking Lunge
25 Toes to Bar

RESET:
2 Rounds of Bear Complex (45/35)
With a barbell and without setting it down, complete 7 sets of (this is ONE bear complex):
Squat Clean
Front Squat
Push-Press
Back-Squat
Push-Press

INTENSITY:
Helen
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

RESET:
3 Rounds of
250m Light Row
4 Turkish Get-Ups

INTENSITY:
For Rounds:
4 Thrusters (95/65)
Start at 95lbs (65lbs) and add 5lbs every minute on the minute. Continue until you cannot complete the 4 reps in the minute.

RESET:
5 Rounds of:
5ft Handstand Walk
10 Shoulder Taps
Max Handstand Hold

INTENSITY:
5 Rounds for time of:
20 Push-Ups
15 Pull-Ups
20 Ball Slams
15 GHD Sit-Ups

RESET:
2 Rounds of:
50ft Bear Crawl
60s Squat Bridge
50ft Jog
60s PVC Flag Pole mobility

INTENSITY:
For time
Run 800m
20 Back squat (255/205)
20 Deadlift (255/205)
20 Push jerk (185/135)*
20 Muscle-Ups
Run 800m

Muscle-Ups sub: 2 Ring Row, 2 Ring Dip per rep

*I suggest putting the weight you are going to use for the Push-Jerk on first, then adding the weight to get to the deadlift / back squat weight on the outside. You can then take it off easily to save time.

RESET:
10 Minutes: Mobility and Roll-Out

INTENSITY:
AMRAP 12 minutes
100m Sprint
50m Walking Lunge
50m Bear Crawl

RESET:
Skill Training, 10 minutes
Muscle-Up – Work on the progression from under to over (see video)

If you have the Muscle-Up down, complete 2 sets of Max Unbroken Muscle-Ups

INTENSITY:
3 Rounds for Time of:
50 Double Unders
50 Wall Balls

RESET:
2 Rounds of:
20 GHD Sit-Ups
5 Wall Walk-Ups
20 GHD Hip and Back Extensions

INTENSITY:
EMOM, 12 Minutes
3 KB Swings (2p / 1.5p)
5 Burpees
7 Box Jumps (30″/24″)

RESET:
10 Turkish Get-Ups
60s Wall Sit
10 Man Makers