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Strength
4x A) 8ea DB RFESS B) 8 Ring Push Ups C) 8ea Alt Deadbug Conditioning 5 Rounds: 1 min of DB Thrusters (35/25) 1 min of Toes-2-Bar 1 min Rest RX+ 50/35
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Skill Work
15:00 Muscle Up Skill Work -tier 1: accumulate 15 paused transitions -tier 2: accumulate 10 banded transitions + 20 kipping hips to rings -tier 3: accumulate 5-8 strict muscle ups (use partner assist if needed) Conditioning 3 Rounds For Time- 400 Meter Run 20 1A DB Hang Clean and Jerks (50/35) (switch every 5) 15 Pull-ups RX+ 8/5 Muscle Ups *16:00 Time Cap Strength
EMOM 8- 3 Push Press + 2 Push Jerks Conditioning 5 Rounds For Reps- :45 AMRAP DB Push Press (35/20) :15 Rest :45 AMRAP Erg Cal :15 Rest :45 AMRAP HS Walk (5'=1 Rep) :15 Rest Strength
5 Sets- A) 25' DB Walking RDL B) 6ea 1a Ring Row *Rest 1:30 Conditioning AMRAP 3: 3 Kallie G's 6 Burpees 9 Push Ups -REST 3- Then Perform your score from the AMRAP for time (if you completed 3 rounds + 2 reps in the AMRAP, you will do 3 rounds + 2 reps FOR TIME after you rest) 1 Kallie G = 1 DBL KB clean + 1ea DBL KB Front Rack Reverse Lunge + 1 DBL KB clean + 1 DBL Kb Thruster Strength
E3M x 3 8-10 Med Ball Squat Cleans 5-8 Supinated Pull Ups 3-5 Strict HSPU Conditioning 2 RFT- 30 T2B 60 DU's 30 DB Snatch 50/35 60 DU's 30 Box Jump Overs 24/20 60 DU's *22:00 Time Cap Strength
Strength
DB Bench Press 10-10-10-10 Deficit KB RDL 10-10-10-10 *Perform as a superset; rest 2-3 minutes between sets; Building. Conditioning For Time- 5 Rope Climbs 40 Wallballs 30/20 3 Rope Climbs 200m Farmers Carry 70/53 1 Rope Climb 12:00 Time Cap Conditioning
Teams of 2 On A Running Clock Min 0 - 10 1600m Run (switch ev. 200m) Min 10-20 140 BB S2OH (115/75) Min 20-30 120 Hand Release Push Ups Strength
Deadlift 8-8-6-6 Conditioning "Octane Beep Test" Complete the work each minute until you can no longer finish within the minute 5 K2E 5 Burpees 5 Deadlifts @ 75% of part A Strength
3 sets: A) 6ea Concentric Single Leg Squats B) 8ea Half Kneeling 1A Bottoms Up KB Press Conditioning Mary AMRAP 20: 5 handstand push-ups 10 single-leg squats, alternating 15 pull-ups |
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