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Strength
Ring Pull Ups 8-8-6-6 Superset with :10/:20 hold at bottom of box dip/top of box dip (:10 hold in bottom position between two boxes or on the matador; :20 hold extend at the top in perfect hollow body position) Conditioning 5 RFT- 15 Good Mornings 20 AbMat Sit Ups 15 Push Jerks 12:00 Time Cap
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Conditioning
For Time- 10 Rounds of "Cindy" 50/35 Calorie Row 30 Power Snatches (115/75) 1 Round of Cindy is: 5 Pull Ups 10 Push Ups 15 Air Squats *RX+ 135/95 24:00 Time Cap Strength
Alt DB Bench Press 10-10-10 1/2 Kneeling 1a Strict Press 5ea-5ea-5ea Conditioning AMRAP 3: 21/15 Cal Row 21 OHS 95/65 ME WB -REST 3- AMRAP 3: 21/15 Cal Row 15 OHS ME WB -REST 3- AMRAP 3: 21/15 Cal Row 9 OHS ME WB Strength
Inverted Pause Ring Row (Pause chest to rings for :01) 10-10-8-8 Tempo DB Strict Press @ 5.1.x.1 6-6-4-4 Conditioning AMRAP 20: 20 Pull Ups 300m Run 40 DU's 50' Plate OH Walking Lunge 45/35 Strength
Ring Push Up 10-10-8-8 Tempo Chin Up @ 3.1.x.1 6-6-4-4 Conditioning E3M x 5 1 Rope Climb 30' HS Walk (sub 3 wall walks) *RX+ 1 Legless Rope Climb Strength
4x5 Sumo DL Conditioning 30-20-10 Deadlift @65% of heaviest set of 5 SUMO DL from above Toes to Bar 11:00 Time Cap Strength
E2M x 5 10 TNG Power Snatches Conditioning For Time- Row 1,000m Then, 5 rounds 15 DB Push Press 35/20 15 Box jumps Row 1,000m 20:00 Time Cap *RX+ 50/35 Strength
4 sets: A) 8ea DB RFESS B) 3 Depth Jumps Rest ~1-2 in between Conditioning For Time- 20 Squat Cleans 155/105 10 Bar Facing Burpees 16 Squat Cleans 10 Bar Facing Burpees 12 Squat Cleans 10 Bar Facing Burpees 8 Squat Cleans 10 Bar Facing Burpees 6 Squat Cleans 10 Bar Facing Burpees 2 Squat Cleans 16:00 Time Cap **RX+ 185/125 Conditioning
For Time: 800m Run 50 Barbell Thrusters (75/55) 800 Meter Run 50 Barbell-Facing Burpees 800 Meter Run 50 Barbell Thrusters (75/55) Strength
Ring Dips 10-10-8-8 Tempo Strict Pull Up @ 3.1.x.1 6-6-4-4 Conditioning Every 4 Minutes for 4 Rounds 15/12 Calorie Bike 9 Toes to Bar 6 Devil Press (35’s/20’s) |
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