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Strength
4 Sets 8ea DB HK 1-Arm Press 8ea DB 1-Arm Row (:01sec up/:02sec down) 16 Banded Pull Apart Conditioning 5 RFT 5ea KB 1-Arm Press 5ea KB 1-Arm Swing 5ea KB 1-Arm Clean 100m Suitcase Carry *15 burpee penalty for dropping KB before finishing carry each round
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Strength
5 Sets 4 Front Squats immediately into 8 Back Squats @75% e1RM Conditioning 3 RFT 30-20-10 MB Cleans 20/14 15-10-5 T2B 2:00 Rest between each set Score is TOTAL time, with rest Active Recovery
3 RFT 800m Run 50 Alt DB Snatch 50/35 50 Abmat Sit Ups Strength
5 Sets 5-8 reps of your Pull-Up Progression @3.1.x.1 L1 Inverted Row/Ring Row L2 Eccentric Pull-Up L3 Strict Pull-Up Conditioning For Time 50 Cal Row 50 DB Power Cleans 100 DU's 50 DB Power Cleans 50 Cal Row Strength
3 Sets 8ea BW RFESS w/:03 Pause at bottom 8ea DB 1-Arm Upright Row (:01sec up/:02sec down) 16 Prone Flies Conditioning 8 RFT 10 Deadlifts 185/125 10 Bar Facing Burpees Time Cap 16:00 Strength
Push Jerk 3-3-3-3-3 Conditioning AMRAP 15 5 Power Snatch 135/95 10 HSPU 20 Box Jumps Strength + Conditioning
EMOM 30 M1- 1/1 TGU M2- :30 Gymnastic Plank M3- 5 DB Devils Press 50/35 M4- :30 Hang (regular OR supinated) M5- 15 Slam Balls Strength
4 Sets 5-8 reps of your Pull-Up Progression @3.1.x.1 L1 Inverted Row/Ring Row L2 Eccentric Pull-Up L3 Strict Pull-Up Conditioning 6 RFT 12 SDHP 75/55 20 Abmat Sit Ups 12 DB Renegade Row Time Cap 18:00 Active Recovery 4 RFT 200m Run 15 Russian KB Swings 53/35 10 Arm-Extension Push Ups 5ea KB Goblet Box Step Ups -Rest 3:00- For Time 800m Run 60 Russian KB Swings 40 Arm-Extension Push Ups 20ea KB Goblet Box Step Ups Strength
8-8-6-6-6 Deadlift 1-Arm DB Bent Over Row (Ea Arm) Conditioning For Time 10! Hang Power Clean 95/65 Cal Row Time Cap 9:00 |
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