Warmup:
3 rounds
20 cal row or bike
10 light thrusters
find new 5 rep max
10 rounds
5 deadlifts 275/175 (315/205 RX+)
30 DUs
rest 30 seconds
if weight is too heavy, work with something around 65-75% of 1rm dead.
45 singles if not doing doubles
Warmup:
3 x 60ft HS walk AFAP or
3 x 45sec – 1min hs hold or
3 x 45sec – 1min OH weight hold
then
3 rounds
75 double unders or singles(or mix)
10 strict ring dips or perfect pushups
keep sets touch and go, work to a heavy 5 within 5 sets.
40 abmat situps
40 russian kb swings 53/35 (eye level)
30 abmat situps
30 russian kb swings 53/35
20 abmat situps
20 russian swings 53/35
10 abmat situps
10 russian swings 53/35
RX+
40 Toes 2 Bar
500m row
30 Toes 2 Bar
500m row
20 Toes 2 Bar
500m row
10 Toes 2 Bar
15 band pull aparts or bent over flyes
10 reverse hspu shrugs or plate shrugs
10 shoulder rotates each arm (light)
10 snow angels w/ a Y shrug (light)
30 foot hs walk or 20 count hold or 30 count overhead weight active hold
then 3 rounds
10 empty bar high hang squat snatches or ohs
12 pullups or ring rows
1 snatch + 1 OHS + 1 hang snatch + 1 OHS
3 min AMRAP
9 push jerk 135/93
9 lateral bar over burpees
rest 2 minutes
3 min AMRAP
6 push jerks 185/123
6 bar facing burpees
rest 2 minutes
3 push jerks 205/133
3 burpees
RX+ 225/143 for last weight increase
3 rounds
15 heavy russian kb swings
10 box jump overs
rest 2-3 minutes between sets
2 min ME Goblet squats 53/35
2 min ME one arm russian KB swings 53/35 (switch hands anytime)
Rest 1 minute
RX+
2 min ME alternating pistols
2 min ME KB snatches 70/53 (switch hands any time)
rest 1 minute
3 rounds
15 heavy russian kb swings
10 box jump overs
rest 2-3 minutes between sets
2 min ME Goblet squats 53/35
2 min ME one arm russian KB swings 53/35 (switch hands anytime)
Rest 1 minute
RX+
2 min ME alternating pistols
2 min ME KB snatches 70/53 (switch hands any time)
rest 1 minute
