Strength: Back Rack Reverse Lunges 3×10 **Per leg**
Workout: For Time
27-21-15
Pull ups **RX+ Chest To Bar**
Wallballs RX(20lb/14lb, 10ft/9ft)
Burpee Shuttle Run **1 rep= burpee into 12ft shuttle run**
Workout: For Time!
Teams of 2!
200 Double Unders
100 Cal. Echo/Ski/Row
50 Hang Power Clean RX(95lb/65lb)
25 Handstand Push ups **RX+ Strict HSPU**
150 Double unders
80 Cal. Echo/Ski/Row
40 Hang Power Clean RX(115lb/75lb)
20 Handstand Push ups **RX+ Strict HSPU)
100 Double unders
60 Cal. Echo/Ski/Row
30 Hang Power Clean RX(135lb/95lb)
15 Handstand Push ups **RX+ Strict**
Strength: 3 Front Squats + 1 Split Jerk x4 working sets
Workout: For Time
15 Power Snatch BUY IN RX(115lb/75lb) RX+(135lb/95lb)
4 Rounds
15 Box Jumps RX(24″/20″)
15 Toes To Bar
15 Power Snatch BUY OUT
Strength: Every 90 seconds for 15 Minutes
1 Hang Clean + 1 Clean **Add weight throughout, yes its squat..**
Workout: For Time
21-15-9 Thrusters RX(95lb./65lb)
7-5-3 Bar Muscle Ups **RX+12-9-6 Bar Muscle Ups**
200m Run
Strength:
3×10 DB Seated Military Press + 3×10 Reverse Grip Bent Rows
3×10 DB Seated Hammer Curls + 3×15 DB Kickbacks
Workout: 3 Rounds For Time
500m/400m Row
30 Situps
20 Back Rack Lunges RX(95lb/65lb) ** From Rack*
10 Handstand Push ups
Strength: Overhead Squats 4×3 or 1 Snatch Balance + 2 Overhead Squats x4 sets
Workout: For Time
20-15-10-5
Power Snatch RX(95lb/65lb)
Burpee to 6″ target
Toes To Bar
Workout:Teams of 2!
100/80 Calorie Echo
3000m/2500m Row
1 Mile Run
3000m/2500m Row
100/80 Calorie Echo
Strength: 2 Front Squats + 1 Power Jerk x5 sets
Workout: For Time
21-15-9 Power Clean RX M (95lb-115lb-135lb) RX Fe (65lb-75lb-95lb)
50 Double unders
21-15-9 Pull ups RX+(Chest To Bar)
Strength: Every 90 seconds for 15 Minutes
1 Hang Snatch + 1 Snatch *Increase weight throughout**
Workout: For Time
20-15-10-5 Single Arm Alternating DB Devil Press RX(50lb/35lb)
40-30-20-10 Wallballs RX(10ft/9ft, 20lb/14lb)
2 Rope Climbs
Workout: For Time
200m-400m-600m-400m-200m Row or Ski
30 Situps
25m Sled Push **Heavy**
20 Step ups (20″/16″)
15 KB Russian Swings (53lb/35lb)
10 Ring Dips