A. Tempo back squats, 4-3-2-1, 31x1 tempo (3 seconds down, 1 second at bottom, explode up, 1 second at top)
B. DB Push Press, 3x5-7 reps
+
AMRAP in 12:00
-50 double under buy in-
5 HSPU
10 power cleans (75/115)
15 box jumps
A. Deadlift, build to a tough single in 15:00
+
EMOM for 10:00
Evens- 7 deadlifts @ 75% of A
Odds- 6 bar facing burpees
+
3 rounds for time:
20 wall ball
15 toes to bar
10 alternating pistol squats
A. Power snatch, build to tough single in 15:00
B1. Wall walks, 3x3-4
B2. Ring dips, 3x8-10
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AMRAP in 10:00
400 meter row
10 dumbbell thrusters, heavy
12 burpees
A. Max out Friday/TTF
+
For time:
40 row cal
30 wall ball
20 alternating pistol squats
10 box jump overs
A. 1 power clean + 1 hang power clean, build to a max of the complex in 15:00
B. Double unders, 8x1 of 35 reps, begin a set every :60. If you can't do double unders, look at this as skill work. Everyone needs to attempt to do double unders on this
+
AMRAP in 10:00
1 deadlift (155/225)
3 pull ups
2 deadlifts
6 pull ups
3 deadlifts
9 pull ups
4 deadlifts
12 pull ups
etc.......