Strength:
Power Clean + Push Press: Build to heavy 1 rep
Sphinx Pushups: 10-10-10
Conditioning:
FT:
21-15-9
Burpees over the bar
Power Cleans (135/95)
Rest 2 mins
12-9-6
HSPU
Burpees to Target
Accessory:
Banded Tricep Extensions: 30-30
Strength:
Dead Lift: Build to heavy one rep
Conditioning:
Partners (2)
3RFT:
22 Dead Lifts (225/155)
16 Box Jumps (30/24)
100m KB Farmers Carry (32/24)
Strength:
Floor Press: 5x 5(w) + 5(M) + 5(N) = 1 set @60%+
Ring Dips: 6-6-6 w/ 5sec hold at turnout
Heel Tap Over KB: 3x 10 + :30sec Hollow Rock Hold
Conditioning:
6min AMRAP:
3/3 SA KB S2OH (32/24)
3 MU
Accessory:
Diamond Pushups: 12-12
Strength:
Hang Power Snatch: 10mins to build to heavy one rep
Rest 2mins
Hang Power Cleans: 10mins to build to heavy one rep
Conditioning:
FT:
800m Run
30 HPC @70% of ^
400m Run
Accessory:
Super Set (2Rds)
30 Banded Face Pulls
20 Weighted Lateral Shoulder Raises
Strength:
Tempo Back Squats: 5-5-5-5-5 (5 down, 1 bottom, 0 up, 1 top) @65%+
Conditioning:
15min EMOTM:
1) 8 Full BBJO (24/20)
2) 15 Wall balls (20/14)
3) 20 Russian Twists (25/10)
Accessory:
Lateral Weighted Step Ups: 8/8-8/8
Gymnastics:
L-Sit Pullups: 3x ME
Conditioning:
3RFT:
40 DU
20 T2B
40 DU
20 FR Lunges (115/80)
Accessory:
Supinated BB Rows: 10-10
Banded Bent Over KB Rows: 12/12-12/12
Strength:
Strict Press: 3-3-3-3-3
Deficit Plyo Pushups: 10-10-10
Conditioning:
5Rds: 2mins on, 2mins off
30/22 Cal Row/ Bike
10 Strict Presses (95/65)
Accessory:
Banded Tricep Extensions: 30-30
Strength:
Back Squat: Build to heavy 2 rep
Conditioning:
FT:
30 Back Squats (BW)
30 Bar Facing Burpees
90 DU
30 Bar Facing Burpees
30 Back Squats
Strength:
Weighted Chin Up: Build to 1RM
Conditioning:
2RDS:
10 Strict Pullups
10 Power Snatches (155/105)
into
2RDS:
15 C2B
10 Power Snatches (135/95)
into
2RDS:
5 MU
10 Power Snatches (115/80)
Accessory:
Reverse Curls: 10-10
Upright KB Rows: 15-15
Conditioning:
Every 10mins for 30mins
From 0:00-10:00
3RDS:
30/22 Cal Row/Bike
15 Burpees over the erg
From 10:01-20:00
FT:
50-40-30 Situps
30-20-10 Deadlifts (185/135)
From 20:01-30:00
5RFT:
10/10 Half Kneeling Medball Lateral Wall Toss (20/14)
20 Wall balls
