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STRENGTH
15:00 to find a 10rm Deadlift CONDITIONING AMRAP 6- 6 Deadlifts (225/155) 6 Toes to Bar
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CONDITIONING
With a Partner: Every 2:00 x 12 sets 250/200m Row 15/10 Hand Release Push Ups AMRAP Wallballs (20/14) Alternate Partners Every 2:00 (6 sets each) CORE 100 Partner Wallball Sit Ups Working :30 on/:30 off STRENGTH
4 Sets: A) 3 Weighted Strict Pull-Ups B) 6ea 1 Arm DB Bench Press Rest 1:30 CONDITIONING Every 5:00 x 5 sets 200m Run 15 Alternating DB Snatch (50/35) 1 Rope Climb (15') SKILL
EMOM 12- 1) 25' Double KB Death March 2) 25' Handstand Walk 3) :30 Hollow Hold CONDITIONING 4 Rounds- 50 Double Unders 1:00 Handstand Hold 25 Abmat Sit-Ups 15:00 Cap STRENGTH
3-3-3-3-3 Shoulder Press CONDITIONING 3 Rounds- 20 Box Jumps 10 Power Cleans* 10 Burpees 5 Hang Squat Cleans* 3:00 Rest *Increase weight each rounds STRENGTH
EMOM 20 1) 50' KB Suitcase Carry (70/53) 2) 8 Alternating Box Step Ups (30"/24") CONDITIONING 3 Rounds for Time 1:00 L-Sit Hold 1:30 Hang from Bar 300m Run STRENGTH
2-2-2-2-2-2-2 Split Jerk CONDITIONING 20 Power Cleans @ 70% 1RM Clean -Rest 2:00- 15 Squat Cleans @ 75% 1RM Clean -Rest 2:00- 10 Clean & Jerks @ 80% 1RM Clean 18:00 Time Cap STRENGTH
E5M x 4 A) 8ea Back Rack Reverse Lunge B) 4 Tempo Ring Transitions CONDITIONING AMRAP 8 10 Burpees 8 Chest to Bar Pull-Ups STRENGTH
5-5-5-5-5 Deadlift CONDITIONING EMOM 12 1) 50 Double Unders 2) 5 Deadlifts @ 75% Part A + AMRAP HSPU 3) Rest |
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