Max effort mile run for time
Strength: Back Squat
4×3 @50% of 1RM
TABATA: 4Rds
20 sec work 10 sec rest
Wall ball sit-ups 20/14
Ring dips
Kettlebell swings 53/35
Bench press 135/95
Max effort mile run for time
Strength: Back Squat
4×3 @50% of 1RM
TABATA: 4Rds
20 sec work 10 sec rest
Wall ball sit-ups 20/14
Ring dips
Kettlebell swings 53/35
Bench press 135/95
Strenght: Front squat
5×3 @50% of 1RM
EMOM for 10 min
3 C&J @80% of 1RM
METCOM: 5 RDS for time
20 cal row
10 power snatches @ 135/95
10 pull ups
Strenght: Back Squat
2×3 @50% of 1RM
METCOM
21*15*9
Wall balls @ 20/14
Deadlifts @ 205/155
Box jumps @ 24/20
* 100 DU’S or 300 singles
Front Squat
3-3-3-3 @ 50%
Then
20 Minutes AMRAP
100 Meter Farmers Carry
8 Overhead weighted lunges
10 Hang Cleans 115/75
12 Burpee’s
Back Squat
3-3-3-3 @ 50% Of Your 1RM
Then
For Time Complete
400 Meter Run
50 V- Ups
400 Meter Run
50 Ball Slams 20/10
400 Meter Run
50 KB Swings 53/35
400 Meter Run
50 Push Ups
35 Minutes Cap
50*40*30*20*10*
Double Unders
Straight leg sit ups
*200 Meter Row
10*20*30*40*50*
Double Unders
Russian twist 35/25
*200 Meter Run
Snatch push Press
2-2-2-2-2
Then
4 Rounds For Time
20 Lateral Jumps Over Bar
10 Overhead Squats 115/75
15 Pull Ups
Skill
For 15 Minutes Work On
Handstend Push Ups
Then
20 Minutes AMRAP
50ft Shuttle Run
6 Turkish Get Ups
12 Plyo Push Ups
Every Minute on the Minute For 10 Minutes 3 Power Cleans @ 65% Of Your 1 RM Increase 5% After Every 2 Sets
Then
3 Rounds For Time Of:
300 Meter Row
20 Overhead Lunges 45/25
15 Hang Cleans 115/75
10 Toes To Bar
For Time
*10*9*8*7*6*5*4*3*2*1
* 20 Double Unders
Throsters 135/95
Lateral Burpee’s over Bar