Warm Up
6 min AMRAP
- 5 dball deadlifts
- 5 eccentric ring dips
- 1/2 turf length high knees
- 1/2 turf length butt kicks
- 1/2 turf length monster walks
Strength
EMOM 12
- 5 dball to shoulder (select weight) or 4 tire flips
- 10 strict ring dips
- 12/10 cal machine
Conditioning
5 rounds - 22 min cap
- 200m run
- 12 deadlifts @ 185/135 (RX+ 225/155)
- 6 Burpee CTB (starting from dead hang)
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 =