(TYQ) Till you Quit Close Grip Bench Press immediately followed by Sled Sprint 5 Rounds – (5 min EMOM if able) 5 Ab-Wheel Rollouts (BB) 5 Bicep Curls (BB) 2 Rounds – :30 seconds – OH KB Hold – :30 seconds – Hollow Hold – :30 seconds – Arch Hold (Superman) – AMRAP V-Ups
21 – 15 – 9 Row for Calories Thrusters 15 – 12 – 9 Row for Calories Hang Squat Cleans 12 – 9 – 6 Burpees over Bar OHS Rx – (95\65) L1 – (75\45) L2 – Coaches Choice
Deadlift: Heavy 5-4-3-2-1 Then, EMOM 12, alternating: Min 1: 10 Romanian Deadlift (50% of today’s single) Min 2: 20 Sit-Ups Min 3: 50 Double-unders
A. Narrow Grip Sumo Deadlift 2 Sets – 70%×5, 80%×5 B. Bench press @ 3020 tempo 3 Sets – 5-7reps D. KB Torso Row x 3 Sets – 8-10 reps 10 rounds not for time 2 tough upper body pushes 3 Hang Power Cleans – 65-70% of max 4 T2B **upper body pushes can be
Every 3:00 for 7 Rounds: 400 Meter Run 12 Toes to Bar or V-Ups
4 RFT: 5 Strict Ring Dips 5 Strict Pullups 10 DB Power Cleans 25 Wallballs Rx – DB (50\35) WB (20\14) L1 – DB (40\20) WB (20\14) L2 – Coaches Choice
3 RFT: 10 Devil Press Man-Makers 10 DB Step ups, 24/20″ (5/side) 10 DB OH Walking lunge steps (5/side) Rx – (50\35) L1 – (40\20) L2 – Coaches Choice
DeadliftS & WBS TYQ (Till You Quit) 2 sets to muscle failure with 3:00 break in between Straight into… WBS – Max Reps EMOM x5 Ab Row or Ab-wheel & Rear-Delt Raises 5 reps for each exercise, both on the minute 400m Sandbag Carry – TYQ (Till You Quit) 200m Sled Pull – Bodyweight
AMRAP 5: Buy-in: 150 Double-unders 12 Thrusters 12 Chest-to-Bar Pull-ups Rest 5:00 AMRAP 5: Buy-in: 100 Double-unders 9 Thrusters 12 Toes-to-Bar Rest 5:00 AMRAP 5: Buy-in: 50 Double-unders 6 Thrusters 12 Pull-ups Rx – (40/25),(45/30),(50/35) L1\L2 – Coaches Choice
3 Rounds: 21/18 Calorie Row 15 Over-the-Bar Burpees 9 Squat Snatches Rx – (115/80) L1 – (95/65) L2 – (Coaches Choice)