STRENGTH
EMOM 10
O- 10 DB FLOOR PRESS
E- 3-5 WALL WALKS
CONDITIONING
EVERY 5:00X 5 SETS
20 CAL BIKE
20 PUSH UPS
20 DB SHOULDER TO OH #50/35*
*1 DB, CAN SWITCH ARMS WHENEVER YOU NEED
STRENGTH
5X4 FRONT SQUATS FROM FLOOR *GOAL IS HAVIER THAN LW
WORKOUT
AMRAP 12
10 DUAL DB HANG POWER CLEANS
10 DUAL DB FRONT SQUATS
10 DUAL DB BOX STEP OVERS
24/20", DB #50/35X2
STREGNTH
E:90 X 6
10 PUSH PRESS
START AT 60% AND BUILD EACH SET
FOR TIME
30-20-10*
PULL UPS
AMERICAN KBS
*50 DOUBLE UNDERS AFTER EACH COMPLETED RD
#53/35
SKILL
ROPE CLIMB REVIEW
EMOM 10
O- 1-2 ROPE CLIMBS
E- 12 V-UPS
RX+ OPTION; LEGLESS AND GHD
SCALED; 2-3 ROPE GET UPS OR SLED PULL AND STRAIGHT LEG SIT UP
STRENGTH
OVERHEAD SQUAT
5X3 WITH FULL PAUSE IN SQUAT
WORKOUT
WITH PARTNER
10 RFT
8 GROUND TO OH #95/65
10 LATERAL BURPEES OVER BAR
SPLIT WORK
CONDITIONING
EMOM 30
1- 12 DUAL DB WALKING LUNGE
2- 12 PUSH UPS
3- 12 DUAL DB BENT OVER ROW
4- MAX CALORIE MACHINE
5- REST
SCORE IS TOTAL CALORIES
STRENGTH
POWER CLEAN COMPLEX
5 SETS BUILDING IN WEIGHT
CLEAN PULL + POWER CLEAN + HANG POWER CLEAN
WORKOUT
AMRAP 10
9 DEADLIFTS #225/155
15 BOX JUMPS 24/20"
21 SIT UPS
STRENGTH
12M TO BUILD TO 2 REP PUSH JERK
RPE 7/8
WORKOUT
FOR TIME
150-100-50 DOUBLE UNDERS
15-10-5 WALL WALKS
SCALE> 150-100-50 SINGLE UNDERS + SCALE WALL WALK REPS OR ADJUST HEIGHT