WARM UP "AMRAP 6" - 8 Russian KB Swing - 30 sec DBall Bear Hug Hold - 8 Strict Ab Mat Sit-Ups - 30 sec SA KB OH Hold (15 sec Each) STRENGTH Turkish Get Ups - 5x2 (1 each arm, choose weight) Superset w/ Barbell Ab Rollouts - 5x5 CONDITIONING "Fight Gone Bad Style" "3 Rounds" (17 Min Clock) - 1 Min Wall Balls @24/20 - 1 Min T2B - 1 Min KB Swings @53/35 - 1 Min SDLHP @75/55 - 1 Min DBall GTOS @100/80 - 1 Min REST (*Score is total reps after all 3 Rounds)
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 =