Strength: For Quality
4×10 DB Bench + 4×10 Reverse grip bent rows
then
3×10 DB Incline Bench + 3×10 DB Curls (each side)
Workout: For Time
30 second hanging L-sit hold BUY IN **accumulate if you can’t go unbroken**
21-15-9 Ring Dips (RX+ Strict Ring Dips)
42-30-18 Air Squats
30 second Hanging L-sit hold BUY OUT
Strength: Deadlifts 3-3-3-3 **reset every rep, no bounce**
Workout: For Time
10 Wall Walks BUY IN
80-60-40-20 Double unders
20-15-10-5 Single Arm Alternating Devil Press (50/35)
10 Wall Walks BUY OUT
Workout: For Time
Teams of 2!
800m Run
100 Calorie Echo/Row/Ski
50 Thrusters RX(95/65)
100 Chest To Bar
50 Thrusters RX(95/65)
100 Calorie Row/Echo/Ski
800m Run
Strength: Every 90 seconds for 15 Minutes
3 Front Squats **off rack** (Add weight through out start at 60% of Front Squat)
Workout: 12 Minute Ladder
3-6-9-12-15-18….
Power Snatch RX(115/73) RX+(155/105)
Lateral Burpees over Barbell
Toes To Bar
Strength: 12 Minute EMOM (Every Minute On the Minute)
2 “Squat” Cleans **Increase weight throughout*
Workout: For Time
30-20-10 American KB Swings (53/35)
10-20-30 Burpees to 6″ target
30-20-10 Goblet Squat
Strength:4 Rounds For Quality!
5 Pause Bench Press (RX Bodyweight+)
100ft D-ball Carry
2 Rope Climbs
**Note this is not for “Time” this is to just move work on skills and odd object carry**
Workout: For Time
500m-400m-300m-200m-100m Row/Ski
20 Walking Lunges
20 Push ups
Strength: Box Squats 3-3-3-3-3
Workout: 3 Rounds For Time
100 Double unders
21 Power Snatches RX(75/55)
42 Stick Sit ups
Workout: For Time
Teams of 2!
10 Bar Muscle ups **RX+ 30 Bar Muscle Ups** BUY IN
then,
100 Calorie Echo/Assault/Ski
80 Wallballs RX(10ft/9ft) RX+(11ft/10ft)
60 Power Cleans RX(155/105) RX+(185/135)
80 Wallballs
20 Deadlifts *same weight as Power clean*
then,
10 Bar Muscle ups or 30 BMU BUY OUT
Strength: 10-8-6-4-2 Front Squats
Workout: For Time
20-16-12-8-4 Single Arm Alternating DB Devil Press RX(50/35)
10 Box Jumps (24″/20″)
10-8-6-4-2 Wall Walks
Strength: Back Squats 4-4-4-4
Workout: For Time!
Teams of 2
30 Power Snatches RX(95/65) RX+(135/95)
200m Run
30 Power Snatches RX(115/75) RX+(155/105)
200m Run
30 Power Snatches RX(135/95) RX+(175/120)
200m Run