Skill Practice: D Ball Cleans & HS Walks/Holds
then,
Buy In: 10 D Ball Over the Shoulder Cleans (80/60)(RX+ 150/80)
3 Rounds of:
100ft Bear Crawl (RX+ 50ft Handstand Walk)
14 Pullups (RX+ 7-Bar Muscle Ups)
Cash Out: 10 D Ball Over the Shoulder Cleans
for time.
Russian Twists 3×10/side (20/14)
Stability Ball Planks 3×1:00
SDHP’s 4×6
then,
12:00 AMRAP:
10-Deadlifts (225/155)
10-D Ball Slams (40/20)
10-50ft Shuttle Runs
Power Cleans 4×6@70%1RM
Lateral Band Walk 4×6/side
then,
3 Rounds for time of:
10-Squat Cleans (135/95) (rx+ 155/105)
20-Wall Balls (20/14) (rx+ 30/20)
40-Double Unders
Shoulder Press 5×2@85% 1RM
Barbell Rows 5×4@80%1RM
then,
4 Rounds for time:
15 Calorie Ski Erg
15 Bench Press (135/80)(RX+155/95)
15 KBS’s (53/35)(70/53)
15 GHD Situps
Rest Day.
Make Up Day.
Back Squat 5×2@85%1RM
Glute Ham Raise 5×4 weighted if possible
then,
For Time:
100 Calorie Row
100 Situps
50 Burpees
50 Back Squats (135/95)
Push Press 5×2@85% 1RM
Band Pull Aparts 5×10
then,
3 Rounds for time:
15-S2OH (135/95) (rx+ 155/105)
5-Rope Climbs to 15′
25/20 Calorie Assault Bike
Overhead Squats 5×2@85% 1RM
Single Leg Dumbbell RDL’s 5×4/leg (using 2 DB’s)
then,
10:00 amrap:
7-Full Snatch (95/65)(RX+115/75)
14-T2B
Gymnastic Day
Weighted Strict Ring Dips 10×2
Strict Pullups with :05 Chin Over Bar Hold 10×2
then,
Buy in: 100 Double Unders
4 Rounds of:
12-Ring Dips
10-Pushups
8-CTB Pullups
Cash Out: 100 Double Unders
for time.
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