Warm Up
3 Rounds
- 1 min row
- 10 Russian KB swings
- 20 sec hollow hold
- 3 of 3 position push-ups
Strength
EMOM 12
- 10 dual DB bench press
- 15 Russian KB swings (heavy, select weight)
- max L-sit (from boxes or dip bars)
Conditioning
5 rounds (18 min cap)
- 5 deadlifts @ 225/155
- 10 ring rows
- 15 GHDSU (medball sit-ups if necessary)
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 =