3 rounds:
5 deep strict ring dips
10 Russian kb swings
8 box step ups
Take :90 rest between sets. Each db = 25% of strict press max. Record your lowest amount of reps of the 3 sets.
16 minute AMRAP:
6 ring dips
9 SDLHP 95/65
12 Box Jumps 24″/20″
3 rounds:
10 single leg deadlift with kb (5 each side)
10 cal row
Work up to a heavy set of 3 reps
Begin snatch from power position. Pause for :02 before snatching.
AMRAP 9 minutes:
8 Front Rack Lunges 95/65
8 HSPU
8 Lateral Bar Burpees
2 rounds:
8 double kb front squats
8 pull ups
Then, work up to working weight on back squat
3 rounds:
Rx+:
20 OH Squats 115/75
20 Chest to Bar
Rx:
20 OH Squats 95/65
20 Pull ups
20 minute time cap
Coach led warmup: Review all movements
Teams of 2 (one person moving at a time) will have a two minute running clock to move as much weight as possible in the following movements. Score is total amount of weight moved in all lifts (Reps x Weight). Rest 3 minutes in between lifts.
Push press
Deadlift
Power Clean
Bench Press
Overhead squat
Choose your strategy: more weight, less reps or less weight, more reps.
With a PVC: 10 pass thrus and around the worlds
Then, 3 rounds with a PVC:
8 OH Squat
5 Sots Press
4 Drop snatch
Begin snatch from power position. Pause for :02 before snatching.
21-15-9
Clean, 135# / 95#
Ring Dips
For Rx, you must perform squat cleans
3 rounds:
5 pullups
10 push ups
15 air squats
Build to a set of 5 (around 75%). Record your last set.
4 rounds: 40s work/ 20s rest
Alt KB snatch (45/25)
Ring Rows, Parallel — Under Rings
Weighted step ups with DB (35/20)
*12 minutes
30s on /30s off for 3 rounds:
Handstand hold
Hollow hold
Super man hold
*9 min
3 rounds, with an empty bar bell:
5 power position squat clean
5 push jerk
5 toes to bar
25 double unders
Begin the clean from the power position. Pause for :02 before going into the squat clean.
20 Min AMRAP:
12 Wallballs
200m run
1 rope climb
4 Rounds:
5 goblet squats
:10 bottom position goblet squat hold
5 pull ups
5 push ups
Rx+
12-10-8-6 reps of:
OH Squats (115/80)
Bar Muscle Ups
Bar facing burpees
Rx
12-10-8-6 reps of:
OH Squats (95/65)
Pull ups
Bar facing burpees
200m Row.
Then:
3 rounds, with an empty barbell:
7 deadlift
7 shoulder press
7 front squat
2k Row
50 double Db push press
30 Toes to bar
Rx+: Use 50/35 dumbells
Rx: Use 35/20 dumbells
3 Rounds:
6 Pass thrus
6 RDL
6 Incline pushups
6 Abmat situps
Then warmup to weights in metcon
With a partner perform
4 rounds:
Partner 1: Run 200m
Partner 2: 8 Deadlifts 225/155. Pushups until partner returns.
Each partner runs 4 rounds.
–Rest 3 Minutes–
With a partner perform another 4 rounds:
Partner 1: Run 200m
Partner 2: 8 KB Swings (American) (55/35). Abmat situps until partner returns.
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
Rope must stop moving before beginning the next set.
For scaling, perform single unders.
