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STRENGTH

5 SETS OF;

5 DEADLIFTS 20 ALTERNATING KB SEE-SAW ROWS

REST 1:30 BTW

WORKOUT

30-20-10

DB BOX STEP UPS

SIT UPS #50/35 X 1

STRENGTH EMOM 10

4 HANG POWER SNATCHES

WORKOUT EVERY 5:00 X 3 ROUNDS

15/12 CAL BIKE

20 ALT DB SNATCHES

10 TOES TO BAR

#50/35 SCORE IS SLOWEST ROUND

SKILL FREE STANDING HANDSTANDS & HANDSTAND WALKING

WORKOUT

AMRAP 20

400M ROW 10

DB MANMAKERS 1 MANMAKER = 1 PUSH UP + RIGHT ARM ROW + LEFT ARM ROW +Clean & Jerk #35/20'S

STRENGTH
BACK SQUAT
BUILD TO HEAVY SINGLE FOR THE DAY

WORKOUT
9-15-21
GOBLET SQUATS
BURPEES
#70/53

STRENGTH

5X3 DEADLIFTS

PARTNER WORKOUT

IN TEAMS OF 2:

100 THRUSTERS FOR TIME*

#95/65

*EMOM BEGINNING AT 0:00 PARTNERS EACH COMPLETE 5 SYNCHRO BURPEES OVER BAR

**SPLIT REPS FOR THRUSTER AS NEEDED

POWER HOUR-ISH

EMOM X 8 MINUTES

STRENGTH

EMOM 10

WORKOUT

EVERY 5:00 X 3

STRENGTH

FRONT SQUAT TEST