Warm Up
6 min AMRAP
- 1 min machine
- 2 wall walks
- 8 kip swings
Strength/Skill - 20 min
- Gymnastics Open Gym (Muscle-ups, Handstands, Double-unders, etc...)
Conditioning - 16 min
4 min AMRAP
- 10 cal machine (alternate: bike, row, ski)
- 20ft HS walk
-Rest 2 min-
4 min AMRAP
- 5 deadlifts @ 225/155 (RX+ @ 255/185)
- 5 bar muscle-ups
-Rest 2 min-
4 min AMRAP
- 10 DB snatches @ 50/35
- 5 HSPU (RX+ *deficit)
*Deficit Heights:
- Men: 45 + 45
- Women: 25 + 45
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 =