STRENGTH CONDITIONING FOR TIME
100-80-60-40-20 DOUBLE UNDERS
4 WALL WALKS AFTER EACH SET
WORKOUT
5 ROUNDS FOR QUALITY
500M ROW OR SKI/1000M BIKE
25 DB BOXSTEP UP* *ONE DB
STRENGTH
10-8-6-4-2
BENCH PRESS
SS WITH
10 BENTOVER BARBELL ROWS
*FIRST SET SHOULD BE AT 60% AND BUILD
WORKOUT
3 RFT
10 HANG POWER CLEANS
SKILL
PISTOL REVIEW PROGRESSIONS
CONDITIONING
EMOM X 18
1- 6-8 PISTOLS
2- 15/12 CAL ROW
3- 15 DUAL DB SQUATS #50/35
RX+ - WEIGHTED PISTOLS
CASH OUT
STRENGTH
OVERHEAD SQUAT
5-4-3-2-1
START ~65% OF MAX AND BUILD EACH SET
CONDITIONING
5 RFT
10 POWER SNATCH #115/75
15 TOES TO BAR
STRENGTH
EMOM X 15
1- 10 DEADLIFTS
2- 20 ALT DUMBBELL CURLS
3- :45 PLANK HOLD
CONDITIONING
EMOM X 16
M1 & M2- 200M RUN OR 500M BIKE
M3- 16 KETTLEBELL SWINGS
SKILL
12M TO BUILD TO HIGH BOX JUMP
WORKOUT
AMRAP 20
20 BURPEES
20 AIR SQUATS
20 BOX JUMP OVERS
20 AIR SQUATS
20 TOES TO BAR
STRENGTH
HEAVING SNATCH BALANCE
10M TO ESTABLISH HEAVY SINGLE
CONDITIONING
4 ROUNDS FOR TIME
20 WALL BALLS #20/14
10 DEVILS PRESS #50X2/35X2
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STRENGTH
EVERY :90 X 8 SETS
2 PUSH JERK + 1 SPLIT JERK
CONDITIONING
10 ROUNDS OF
25 DOUBLE UNDERS
10 PUSH UPS
SKILL
REVIEW KIPPING PULL UP
CONDITIONING
PART 1
RX - 5 SETS OF MAX EFFORT ATTEMPT KIPPING PULL UPS
REST 1:30 AFTER EACH SET
SC - 5 SETS OF 5 JUMPING PULL UPS WITH A NEGATIVE DESCENT