A) Close grip bench press 3-4×4 @ 30X1; R3M
B1) Pendlay row 4-5 reps @ 20X1; rest 30 sec
B2) AMRAP Ring dip kipping (-1); rest 30 sec
B3) T2B 12 reps in unbroken sets of 3’s or 4′s; rest 2 mins x 3
C1) Heavy farmer’s carry 50 m (70/50ish/hand); rest 30sec
C2) Floor or Ring FLR hold 60 sec accumulated; rest 60 sec x 3
A) EMOM – Deadlift 4-5 TnG x 6 min; tough but perfect
+
6 rounds for time @ 90% aerobic:
– 200 m row
– 20 DU
– 200 m run
R30S
A) Muslce Up progression practice OR
EMOM 1-3 MU x 6-8 min for those who have it
+
At 90% grinder pace:
800 m run
R2M
– 10 burpee box jumps – SD 24/20”
– 15 CTB pull-ups
– 20 wallballs
– 25 KB swings – heavy
– 20 wallballs
– 15 CTB pull-ups
– 10 burpee box jumps – SD 24/20”
R2M
800 m run
A) EMOM – Jerk from rack x 2-3 75% of 1rm – 8mins
B) EMOM – Power clean 65% of 1rm TnG x 4-5reps – 8-10 min
+
3-4 rounds at high effort:
– 10 tough DB snatches alt.
– 10 HR push pushups
– 25 sec row hard
R3-4M
A) Back squat – after a good warm-up:
3, 2, 1, [1]; R3M test it if feeling it
B) RFE split squat 6-8/side @ 30X1; R1M after each leg
+
6 rounds, for time
– 24 Double unders
– 12 Walking lunge steps
– 6 DB Push press
*DB PP should be challenging weight for 6 rounds
*Take an extra BS single if need be
A1) Heavy farmer’s carry 50 m (70/50ish/hand); rest 30sec
A2) AMRAP Ring dip kipping (-1); rest 30sec
A3) T2B 12 reps in unbroken 4′s; rest 2mins x 3
+
8 min 80-90% effort
– 2 L chin ups
– 3 deficit HSPU on 45# plates
– 8 wall balls 20/14# 10′ target
A. Power clean x 1/Push jerk x 5 TnG; small builds per set rest 2mins x 5
+
5 sets 90% effort:
– 10 pull-ups
– 10 box jump sd 24/20”
– 6 KBS (70/53)
– 6 HSPU
– 20 DUs
R3M; all sets same pace
A. Build to a heavy in 5-6 sets:
– Snatch + hang snatch (start at 50%); max rest 60-90 sec between sets
+
Row 500m @90%
rest walk 3 min
x 4
rest as needed
Row 250m @95%
rest walk 2 min
x 2
rest as needed
Row 100m @100%