Compare to 3/2
A) Back squat 8 reps @ 20X1; R2-3M
Compare to 3/2
B) Pull-up tester (pick one based on ability level)
50 CTB pull-ups in UB sets of 5
30 CTB pull-ups in UB sets of 3
50 pull-ups in UB sets of 5
30 pull-ups in UB sets of 3
*Can be done with bands
+
For time all out!!
– Row 250m
– 15 KB swings 70/53
– 25 burpees
– 15 KB swings
– Row 250m

A1) Bench press @20X1; 8, 8, 8; R20S (compare to 3/25)
A2) Standing BB curls 12, 12, 12; R30S
A3) AMRAP ring rows @ 30X1; R2-3M
+
EMOM x 18 min
min 1: 5-10 HSPUs
min 2: 5-10 T2B
min 3: 12/10 cal row (not to exceed 40 sec)

A) EMOM x 8 min
– 1 power clean + 2 split jerk (build from 65%)
+
4 rounds @ 80-90%
– 5 power clean & jerks @ 65%
– 400 m run

A) Overhead squat
– Build to a tough single in 8 min (not a 1RM)
B) EMOM x 10 min
– 1 hang squat snatch from above knee (start at 60% and build)
+
3 sets:
1 min DB snatch alternating (50-70/20-45)
30 sec rest
1 min max wallballs (20/14)
30 sec rest
1 min row for cal
R2M

A) Deficit deadlifts 6-8 reps @ 30X1; R2-3M (build but stay perfect)
3-4 rounds
– 500/400 m row
– 12 box jumps – SD (24/20”)
– 12 KB swings (heavy)
– 12/9 HR push-ups
– 24 Double unders (72 single unders)
R3-4M; keep the same pace

A1) Back squat 10 reps @ 20X1; R1M
A2) Seated Arnold DB press 10 reps @ 20X1; R2-3M x 3 sets
B) EMOM x 12 min
E: 5-10 kipping CTB pull-ups (can be broken up)
O: 3 heavy front squats x 3 OTB burpees
C) 10 BB ab-rollouts; rest as needed

FS: (185/115, 155/105, 135/95, 115/75)

A) Back squat 3, 2, 1, 1; R2-3M

– End at 90%ish, work front rack position during rest

B) Open workout 15.5 (last one!)

27-21-15-9

– Thrusters (95/65, 65/45)

– Row for calories

C) 3 rounds not for time

– 10 BB abdominal roll-outs

– 10 dislocates

– 1-2 min foam roll

 

A1) Bench press @20X1; 10, 10, 10; R20S
A2) Standing BB curls 12, 12, 12; R30S
A3) Isometric top of pull-up hold ALAP; R3M x 3 sets
+
10 min AMRAP @85%
– 2 Wall walks
– 4 Burpee box jumps – 24/20″
– 6 T2B