Strength: Bench press – work to a heavy set of three Then, five rounds for time of: 3 Wall walks 6 Parellette pass-thrus 9/9 One-armed KB swing (24/16k)
Strength: Deadlift – 20 minutes to establish a three rep max Then, AMRAP for 12 minutes, using the same barbell for all, of: 5 Deadlifts (135/85) 5 Hang power clean 5 Push-press or [...]
Strength: Squat – 20 minutes or less to work to a heavy set of 3 Then, four rounds for time: Run 200m 10 KB swings – Absolutely veritcal (24/16k) 15 Burpees 20 Pull-ups
Then, a chipper for time: 400m Run with plate (45/35lb) 50 Wall ball 20/14lb) 400m Run with plate 15/15/15 Tsunami ropes 50/50 Sledgehammer swings 25 Box jumps 25m Sled drag (45lb) 50m Lunge with [...]
Strength: Clean – work to a heavy set of 3 Then, AMRAP 12 minutes of: Flutter kick Grasshopper Sit-ups Start with 1 rep of each. Next round perform 2 reps of each… And so on until the [...]
For time – 10-9-8-7-6-5-4-3-2-1, of: Curtis P* (95/65lb) Pull-up Tuck jump * Curtis P = Power clean, leave in front rack and lunge L/R, then push-press
