A1) DB rear elevated split squat 8 reps/leg @ 20X1; R30Sbtwn/30Safter
A2) Pendlay row 4-6 (tough); R30S
A3) 1 min max DUs/ 1 min DU practice; R90S x 3 sets
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Three sets for max reps of:
– 60 seconds of Wall Ball Shots (20/14 lbs)
– 60 seconds of Push Press (75/55 lbs)
– 60 seconds of Kettlebell Swings (53/35)
– 60 seconds of Rowing for Calories
– Rest 60 seconds
*Take total of each round. Add three totals to have grand total.
A) EMOM x 14 min
E: bench press 3-4 @ 70%
O: Romanian deadlift 5 reps (tough)
B) EMOM x 10 min
E: 1-3 MU or 4-8 CTB pull-ups
O: Power clean TnG cluster 2. 2 @ 65%
C) DB hip thrust 15-20 x 3 sets @ 20X1; R90S
Long aerobic warm-up, then…
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30 min AMRAP at 85% (tester)
– 4 wall walks
– 8 box jumps – SD (24/20”)
– 12 Russian KB swings (heavy)
– 16 walking lunges
– 20 double unders (60 singles)
– 400 m run
A1) Push press cluster 1.1 x 10S/30S
A2) 6-10 UB T2B; R2-3M x 4 sets
*accumulate at least 6 reps if not UB
B) Every 2 min on the min x 12 min:
– 5 TnG power snatches (115/75, 95/55, 75/35)
– 10/7 HR push-ups
– 15 lateral hops
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Optional:
3 x 20 partner medball sit-ups
A) Back squat 5, 4, 3, 2, 1; rest 2-3mins
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3-4 sets tough effort:
– Row 250m
– 15 KB swings (53/35)
– 10 burpees (AFAP)
rest 4-5 mins
A) EMOM x 10 min
E: bench press 3-4 @ 70%
O: Romanian deadlift 5 reps (tough)
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For time:
– 40 wall balls
– 30 pull-ups
– 20 overhead squat (95/65)
– 10 power snatch
– 20 HSPU
– 30 burpees
– 40 wall balls