STRENGTH
BOTTOMS UP FRONT SQUATS
5X3 BUILD IN WEIGHT
CONDITIONING
4 ROUNDS FOR TIME
RX-
10 FRONT SQUATS #185/125
5 RING/BAR MUSCLE UPS*
INTERMEDIATE-
STRENGTH
5 SETS 10 BENCH PRESS*
15 BANDED TRICEP EXTENSIONS
1:00 PLANK
*BUILD IN WEIGHT
AMRAP 12
30 DOUBLE UNDERS
20 SIT UPS
10 CAL MACHINE
STRENGTH CONDITIONING
FOR TOTAL TIME WITH PARTNER
21-18-15 DEADLIFTS #135/95
BURPEE BOX JUMP OVER
REST 1:00,
THEN...
15-12-9 DEADLIFTS #185/125
DUAL DB BOX STEP OVERS #50'S/35'S
STRENGTH
EMOM 10
1 CLEAN* + 2 SPLIT JERKS
*CLEAN ANY HOW
WORKOUT
AMRAP 20
200M RUN
12 DB HANG CLEAN AND JERKS, 6/6*
10 CHEST TO BAR
STRENGTH
EVERY 3:00X 5 ROUNDS
10 PUSH UPS
10 DB FLOOR PRESS
10 DB BENT OVER ROWS
CONDITIONING
10 RFT
10 CAL MACHINE
10 BURPEES
STRENGTH CONDITIONING
DEATH BY UPPERBODY
START @ 0 DEATH BY STRICT PRESS #95/65
INCREASE BY 1 REP EVERY MINUTE UNTIL FAILURE
REST 1:00 THEN...
DEATH BY PUSH PRESS
INCREASE BY 1 REP EVERY MINUTE UNTIL FAILURE
SKILL
BAR MUSCLE UP REVIEW
10 MINUTES TO REVIEW PROGRESSIONS
-STATIC BOX SUPPORT HOLD
-KIPPING HIPS TO BAR DRILL
-BMU ON FLOOR WITH FEET ON BOX ASSIST
-JUMPING BMU
STRENGTH
BACK SQUAT 5-3-1, 5-3-1
START AT 70% BUILD EACH SET,
SECOND WAVE SHOULD BE HEAVIER WEIGHTS THAN FIRST
WORKOUT FOR TIME
800/600M ROW
60 AMERICAN KETTLEBELL SWINGS
STRENGTH
EVERY 3:00 x 5 ROUNDS
10 DUAL KB/DB FARMERS LUNGE, ALT LEGS
10 DB BOX STEP UPS
CONDITIONING
2:00 WORK/2:00 REST x 5 SETS
10 DUAL DB HANG POWER CLEANS
10 DUAL DB PUSH PRESS
CONDITIONING WITH A PARTNER
10 ROUNDS FOR TIME*
10 DEVILS PRESS #50'S/35'S
15 TOES TO BAR
*EVERY 5:00 STARTING AT 0:00
PARTNERS MUST COMPLETE A 400M RUN TOGETHER
*SCALE RUN TO TAKE NO LONGER THAN 2:30...