Warm Up
3 Rounds
- 5 dball deadlift
- 45 sec bike/row
- 3 devil's press
- 20 sec plank
- 3 eccentric pull-ups
Skill
EMOM 12
work max 50 sec
- 10 TTB
- 5 DBall over shoulder
- 10/8 cal bike/row (alternate)
Conditioning
10 min AMRAP
4-8-12-16-20-24 etc.
- ab mat sit-ups
1-2-3-4-5-6 etc.
- devil's press @ 50s/35s
- *strict pull-up (RX+ strict CTB)
*these can be done in pull-up, chin-up version, or a combination of the two
WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa
Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3
Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =