Strength: 15 Minutes to find heavy Back Squat for the day
Workout: 10 Rounds For Time
3 Power Snatch RX(135/93)
15 Wallballs (20/14)
Extra Credit: 4 sets
15 Reverse Hypers
15 GHD Situp
15 KB Obliques (each side)
Strength: Deficit Deadlifts 5×2 **Off 55lb plate**
Workout: For Time
BUY IN: 21 Power Snatches RX(95/63) RX+(115/73)
3 Rounds
15 Front Squats RX(95/63) RX+(115/73)
15 Burpees to 6″ Target
BUY OUT: 21 Power Snatches
Strength: For Quality
20-16-12-8-4 Bench Press
15 Barbell curls
40-32-24-16-8 Banded Tricep ext
Workout: For Time
10-20-30-40-50 Situps
15 Wallballs
Workout: Teams of 2!
For Time
BUY IN: 300 Double unders
80-60-40-20 Cal. Row/Dyne/Erg
40-30-20-10 Chest To Bar
20-15-10-5 Strict HSPU **RX+ Paralette HSPU Male 45+abmat/ Female 2 45s+abmat**
BUY OUT: 300 Double unders
Strength: Every 90 seconds for 15 minutes
1 Power Clean + 1 Hang Power Clean **Add weight throughout**
Workout: For Time
30-20-10 Barbell Front Rack Lunges RX(95/63)
400m Run
then,
15-10-5 Hang Power Clean RX(135/93) RX+(185/115)
200m Run
Strength: Back Squats 5×2
Workout: For Time
27-21-15-9 KB Swings (53/35)
15 Deficit Push ups **55/35lb plate**
27-21-15-9 Toes To Bar
Strength: For Quality
10-9-8-7-6-5-4-3-2-1 Bench Press (You Pick weight)
15 Banded Tricep ext
10-9-8-7-6-5-4-3-2-1 Barbell Curls (You pick weight)
Workout: 10 Minute AMRAP
50-40-30-20-10 Double Unders
25-20-15-10-5 Wallballs
Strength: Deficit Deadlifts 5×3 **on 55lb**
Workout: For Time
42-30-18-12
Walking Lunges
Strict Situp
21-15-9-6
Cal. Row/Dyne/Erg
Air Squats
Workout: For Time
Teams of 2!
1200m Run
40 Power Cleans RX(135/93)
40 Push Jerks
20 Strict Pull ups
800m Run
30 Power Cleans RX(135/93)
30 Push Jerks
15 Strict Pull ups
400m Run
20 Power Cleans RX(135/93)
20 Push Jerks
10 Strict Pull ups
Strength: Back Squats 5×3
Workout: For Time
20-16-12-8-4
DB Singe Arm Thruster (50/35) **Break up evenly**
Toes To Bar
Burpee to 6″ target