A. 5:00 HSPU practice
+
EMOM for 10:00
evens- 5 TNG deadlifts @60% of max
odds- 7 ring dips
5:00 rest
EMOM for 10:00
evens- 3 hang power snatch, 75/115
odds- 30 double unders
+
not for time:
40 hollow rocks
A. 1 squat clean + 2 front squats, 6x1, being a set every 2:00
B1. 1 arm DB row, 3x5-7/arm
B2. KTE, 3x8
+
AMRAP in 8:00
200 meter run
10 burpees
10 DB thrusters
A. Max out Friday
+
For time:
15-12-9
Deadlifts (165/225)
CTB pull ups
A. 1 squat snatch + 1 hang squat snatch, 7x1, begin a set every 2:00
+
For reps:
:60 wall balls
:60 burpees
:60 box jump overs
:60 rest
x4
A1. Bench Press, 5x4-6, :30 rest
A2. Power Clean, 5x3 TNG, 2:00 rest
+
AMRAP in 12:00
300 meter row
15 KB swings
10 goblet squats