STRENGTH
5 ROUNDS FOR QUALITY
10 CHEST SUPPORTED BARBELL ROWS
1 SEATED HAND OVER HAND SLED PULL
*BUILD IN WEIGHT
CONDITIONING FOR TIME
42-30-18 CAL MACHINE
21-15-9 PULL UPS
SKILL
HANDSTAND PUSH UP REVIEW
EMOM 10
1 - 10 REPS @ HSPU*
2 - 10 ALT ARNOLDS PRESS (EACH ARM)
STRENGTH
BARBELL CYCLING
POWER SNATCH
CONDITIONING
EMOM X 21
1 - 5 POWER SNATCH*
2 - 12 LATERAL BURPEES OVER BAR
3 - 50 DOUBLE UNDERS
*BUILDING IN WEIGHT
STRENGTH
5 SETS OF;
10 DB BENCH PRESS
10 DB BENT OVER ROWS, ON EACH ARM
WORKOUT
AMRAP 20
300M ROW (OR 600M BIKE)
10 TOE TO BAR
100M SUITCASE CARRY #70/53
SKILL REVIEW DUMBBELL SQUATS SNATCH
6 MIN EMOM
6 ALT. DB SQUAT SNATCH -
BUILD IN WEIGHT
WORKOUT
10RFT
4 DEADLIFTS
3 HANG POWER SNATCHES
2 OHS
#135/95
CONDITIONING 15 MIN EMOM
1- 15 SIT-UPS WITH MB
2- MAX 25FT SHUTTLE RUNS*
3- REST
*1 RUN IS DOWN AND BACK
15 EMOM
1- 15 WALLBALLS
2- MAX CALORIES ON BIKE ERG
3- REST
STRENGTH
12M TO BUILD TO HEAVY
IN COMPLEX
3 PUSH JERKS + 1 SPLIT JERK
WORKOUT
AMRAP 12
30 DOUBLE UNDERS
20 PUSH UPS
SKILL DIPS
10 MIN EMOM
ODD- 5-10 DIPS
EVEN- 10 BANDED PULL OVERS
CAN USE RINGS OR MATADOR https://youtu.be/JAUVcWoIR-k?si=b1jZSiuFCXLCKY_q