Strength
Deadlift (2-2-2-2-2)
* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*6th-8th sets are 3 reps
Deadlift (3-3-3)
* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*6th-8th sets are 3 reps
For Time:
50 Single Arm Alt DB Snatch 20/16
50 Push Ups
50 DB Step Ups 20/16 – 60/50cm
50 Push Ups
50 Single arm alt. DB Snatch 20/16
Strength
Front Squat (2-2-2-2-2)
* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*6th-8th sets are 3 reps
Front Squat (3-3-3)
* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*6th-8th sets are 3 rep
Then
AMRAP 12
7 Power Cleans 52/38
7 Toes to Bar
7 Box Jumps 60/50
For Time
1000/750m Row
– into –
5 Rounds
12 Devils Press 16/12
12 Box Jumps 60/75cm
– into –
1000/750m Row
Strength
Front Squat (2-2-2-2-2-2-3-3)
* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*7-8th set is 3 reps
Metcon (AMRAP – Reps)
12 min Amrap
5-10-15-20-25-30
Toes to Bar
Thrusters 44/30
Strength
Deadlift (2-2-2-2-2-2-3-3)
* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*7-8th set is 3 reps
5 Rounds for time
5 sets (1:1 work to rest)
50m Bodyweight Lunge Walk
25 Push Ups
20 Dumbbell Snatch 20/16
*Score time for each round (does not include rest time)
*Rest an equal amount of time to the previous round’s work time
Strength
Bench Press (2-2-2-2-2-2-3-3)
* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*7-8th set is 3 reps
For Time
60 Back Squats 52/34
45 Hang Power Cleans 52/34
40 Shoulder to Overhead 52/34
*Take bar from floor for all movements
Metcon (10 Rounds for time)
10 Sets
New set every 2:00 minutes
200/150m row
8 Burpee Box Jump Overs 60/50
5 Rounds
100 Jump Ropes
7 Burpees
21 Thrusters 30/20
– Then –
2k Row
Strength
Bench Press (2-2-2-2-2-2-2-3)
* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*8th set is 3 reps
For Time
5 rounds
21/15 cal row
15 KB front squats 2×20 -2×16
9 Toes to Bar
For Time
5 sets
New set every 5:00 min
20/15 cal row
1 min Jump Rope
10 Power Cleans 62/44
