A. Max out Friday/TTF
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For time:
15 thrusters (65/95)
15 HR push ups
10 thrusters
10 HR Pushups
5 thrusters
5 HR pushups
A. 15:00 of muscle up/pull up technique work
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Every 8:00 for 3 sets, complete the following as quickly as possible
500 meter row
25 KB swings
15 toes to bar
A. Front squat, 5-4-3-2-1
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2:00 ME HR push ups
:60 rest
2:00 ME sit ups
:60 rest
2:00 ME double unders
:60 rest
2:00 ME alternating DB snatch
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3 rounds for time:
10 deadlifts (155/225)
10 burpees
200 meter run
A. Power snatch build to a tough single in 12:00
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EMOM for 21:00
1st min: 10 wall ball
2nd min: 6 CTB pull ups
3rd min: 8 box jump overs
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For time:
prowler push down/back
A. 3 clean grip deadlifts, 2 hang power cleans, 1 split jerk, build to a max of the complex in 15:00
B1. DB rows, 3x8-10/arm
B2. Strict pull ups, 3xME
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AMRAP in 12:00
400 meter row
10 HSPU/4 wall walks
12 DB push press
40 double unders