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Strength
Every 90sec X 5 times
3 Hang power snatch
3 over head Squat
Conditioning
Amrap 7
5 HSPU
10 sledge hammer
20 box jump
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Conditioning
Team Of 2
Complete 60 Squat Clean + 80 Pull Up
*Partner 1 and 2 Work at the same Time
*partitioned any way
*Rest 4 min*
Team Of 2
Complete 50 Push Jerk + 80 GHD Sit Up
*Partner 1 and 2 Work at the same Time
*partitioned any way
*Rest 3 min*
400m Run
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Strength
4 Round
3 Man Maker
3 Wall Walk
*Rest 1min
Conditioning
3 Round
25 HR Push Up
20 K2E
15 Cal Row/Bike
Endurance 20:00 / 21:00
21 - 15 - 9
GHD Sit Ups
Burpees
---400M Run---
21 - 15 - 9
Wall Ball
Double Unders
---400M Run---
21 - 15 - 9
Pull Ups
Box Jump
---400M Run---
2x TABATA
1) Handstand
2) Goblet Squat
Rest 2 Min
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Strength
Deficit DL 8/8/8/8/8
Rope Climb Between Sets
Conditioning
21-15-9
Ring/Bar Dips
Double DB Thrusters
100m Run
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Conditioning
EMOM 30 min
Min 1 - 20 Wall Ball
Min 2 - 10 Strict Pull Up
Min 3 - 20 V-sit Up
Min 4 - 10 Cal Row/bike
Min 5 - 20 KTB Swing
Min 6 - REST
Core
Tabata - side plank
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Strength
Front Rack Lunges 10/8/6/4/2
Conditioning
from 10 to 1 Reps
Pick Up
from 1 to 10 Reps
weighted Sit Up
-20m OH Farmer Walk
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Strength
Emom 4min
4 Clean Pull
-rest 3 min-
Emom 4min
4 Hang Squt Clean
-rest 3 min-
Emom 4min
4 Power Clean
Conditioning
2 Round
Plank 1min and then - AMRAP 4
5 Pull up
10 push up
15 air Squat
*Rest 2 min Between AMRAP*
Endurance 18:00/19:00
Emom 10min:
Odd: 6 cal row/bike
Even: 10 DB one arm Hang Cluster
*every round add one cal
1min rest
Emom 10min:
Odd: 6 burpees
Even: 10 Sumo DL high pull
*every round add 1 burpee
1min rest
Emom 10min
Odd: 20m shuttle sprint
Even: 10 back ext.
*every round add 10m sprint