A. Max out Friday
+
For time:
heavy farmers walk down/back x2
30 sit ups
20 box jumps overs
10 ring dips
heavy farmers walk down/back x2
A. Clean and jerk, build to a 1RM in 15:00
+
AMRAP in 6:00
5 clean and jerks @ 80% of A
250 meter row
3:00 rest
AMRAP in 6:00
8 handstand pushups
10 toes to bar
12 HR push ups
3:00 rest
AMRAP in 6:00
10 burpees
25 air squats
50 double unders
A. Bench press, 5x6-8 reps
B1. Strict pull ups, 3xME
B2. Weighted lunges, 3xdown/back
+
500 meter row buy-in then:
4 rounds for time:
8 burpee box jumps
10 knees to elbow
12 KB swings
A. Back squat, build to a tough triple in 15:00
+
EMOM for 8:00
evens- 35 double unders
odds- 2-3 wall walks
+
For time:
30 wall balls
30 CTB pull-ups
30 alternating pistols
30 alternating DB snatches, heavy
A. 1 power snatch+1 hang squat snatch, 7x1 @ moderate load, begin a set every :60
B1. Ring Dips, 3x6-8 reps
B2. Toes to bar, 3x10-15 reps unbroken
+
"DT"
5 rounds for time
12 deadlifts (105/155)
9 hang cleans (105/155)
6 push jerk (105/155)