STRENGTH
EMOM 10
O- 6 FRONT RACK LUNGES, EACH SIDE
E- 12 RUSSIAN KETTLEBELL SWINGS #70/53
CONDITIONING
AMRAP 12
100M FARMERS CARRY
10 SHOULDER TO OVERHEAD #115/75
20 AIR SQUATS
CONDITIONING
5RFT WITH PARTNER
50-40-30-20-10*
DUAL DB HANG POWER CLEANS
ABMAT SIT UPS
*400M PARTNER RUN TO BEGIN EACH ROUND
SPLIT REPS AS WANTED
#50/35'S
STRENGTH
5 SETS OF
5 STRICT PULL UPS
10 BARBELL BENT OVER ROWS
CONDITIONING
EMOM 15
1- 10 BENCH PRESS #95/65
2- 15 PUSH UPS
3- 40 DOUBLE UNDERS
STRENGTH
5X2 FRONT SQUATS FROM FLOOR
*GOAL IS HEAVIER 2 WEEKS AGO
WORKOUT
3RFT
30 WALLBALLS #20/14
30 BOX JUMP OVERS 24/20"
SKILL
HSPU REVIEW
12 MINUTES TO EXPLORE PROGRESSIONS
WORKOUT
EVERY 4:00 X 4 ROUNDS
300M ROW
10 HANG POWER SNATCH #75/55
MAX HSPU IN REMAINING TIME
REST 1:00
STRENGTH
DEADLIFTS
EMOM 10
O- 5 DEADLIFTS WITH FULL PAUSE BETWEEN REPS
E- 15 SIT UPS
CONDITIONING
AMRAP 20
200M RUN
10 BURPEE PULL UPS
CONDITIONING
WORKOUT
5 RFQ
500M ROW
1000M BIKE
25 BURPEES
REST 1:00
SHOULD BE COMPLETED AT A MODERATE INTENSITY, 70% ACROSS ALL ROUNDS
CONDITIONING
AMRAP 8
10 DUAL DB DEADLIFTS
100' FARMERS CARRY
10 DUAL DB BOX STEP UPS
REST 3:00
AMRAP 8
12 ALT DB HANG SNATCH
12 BOX JUMP OVERS
REST 3:00
STRENGTH
BACK SQUAT
3X8
START AT 60-65% AND BUILD
REST 2-3 MINUTES BETWEEN SETS
CONDITIONING
FOR TIME
150 AMERICAN KBS
#53/35