A. Front squats; take 10 min to work through 5 sets of 3 front squats @ 20X1; build to a TOUGH set of 2
B. Every 90sec alternate between the following two movements x 4 sets:
B1. Strict pull-ups @ 20X2 x 2-3; add weight if feels good
B2. Barbell floor chest press x 8-10
C. For time
21-15-9
Thrusters 95,65
Toes to bar
Run 200m after each set
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S