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Strength
E3M x 4 8ea 1a DB Row 8 Paused DB Goblet Squat (:03 hold in bottom) Conditioning For Time: 1k Row 30 BS 135/95 30 HSPU 30 box jumps 24/20 **RX+ 185/135 20:00 Time Cap
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Conditioning
**RE-TEST** 8 Min to find a 1RM Power Clean -REST 2:00- 8 Min AMRAP Power Cleans @90% 1rm Strength
4x6 Snatch Grip RDL Superset with 8ea Bent Knee Hamstring Stretch Conditioning W/a Partner: 60 DBL DB Front Squats 50/35 60 DBL DB Hang Power Cleans 60 DBL DB S2OH 60 Alt DB Snatch **EMOM 6 Synchro Burpees, starting at 1:00 22:00 Time Cap Skill
3 Attempts at Max UB Ring Muscle Ups *Scaled: 2 Attempts at Max UB Strict Chest to Bar Pull Ups + 2 Attempts at Max UB Strict Ring Dips Conditioning AMRAP 12:00 4 T2B 8 25' Shuttle Runs 16 DBL KB DL 72/53 Strength
3 sets: A) 5ea Back Rack reverse Lunge B) 15 Banded Good Mornings -rest 2:30 between- Conditioning "Karen"- For Time: 150 Wallballs (20/14) 12:00 Time Cap Conditioning
"Angie" For Time- 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats 30:00 Time Cap Conditioning
W/a Partner- 300 DU's 150 DBL KB Russian Swings 53/35 75 Squat Cleans 115/75 50 Burpee Over the Bar Switch working partner EMOM 25:00 Time Cap Strength
Seated Strict Press 4x8 *Complete 100' DB Farmers Carry between sets Conditioning EMOM x12: Min 1 - 3/2 Bar Muscle-Ups Min 2 - 50' SA DB OH Walking Lunge Right (50#/35#) Min 3 - 8 Ring Dips Min 4 - 50' SA DB OH Walking Lunge Left (50#/35#) *RX+ = 6/3 BMU Strength
E4M x 3 8ea BB SLRDL 8ea Dynamic Lateral Pillar Bridge www.youtube.com/watch?v=asz0QL_ESZ8 Conditioning 21-18-15-12-9 Single DB Box Step Up (50/35) HSPU *RX+ Deficit HSPU 15:00 Time Cap Strength
In as Few Sets as Possible: 60 Ring Rows 40 BB Bent Over Row 20 Strict Pull Ups Conditioning AMRAP 8: Run 800m AMRAP Rope Climbs |
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