Warm Up
6 min AMRAP
- 2 devil's press
- 4 strict CTB pull-ups
- 5 tempo front squats @ 45/35
- 6 kip swings on rings
Strength
- 6 x 3 Front Squat
*build each set
Conditioning
3 rounds
- *6 ring muscle-ups
- 30 wall-ball shots
- 4 devil's press @ 50/35
*ring muscle-ups may be substituted for...
1) 6 bar muscles-ups
2) 6 CTB pull-ups + 6 dips
3) 6 pull-up + 6 dips
4) 6 ring row + 6 dips
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 =