name the band, go!
A1. Push press, 5x3, :30 rest
A2. CTB pull ups, 5x6, 2:00 rest
TGU, build to a tough single in 6:00
+
AMRAP in 8:00
3 wall walks or 6 HSPU
6 power cleans (75/115)
9 front squats
40 double unders
http://instagram.com/p/y8U5YlHhDb/
1 snatch pull + 1 squat snatch, 5x1, 2:00 rest between sets
Back squat, 3x4, 22x1 tempo, 2:00 rest
+
4 sets for even times:
6 deadlifts (135/185)
8 burpees over the bar
10 KTE
:60 rest
Boom! Bang! Zoom!
A. Clean and jerk, 12:00 technique work (nothing above 80% work on accumulating 24-30 reps)
+
EMOM for 15:00
1st min- 12 alternating pistol squats
2nd min- 10 box jump overs
3rd min- :35 row @ high effort
+
Accumulate 2:00 L-sit
A. 1 snatch balance + 2 overhead squats, 5x1, 2:00 rest
B1. DB bench press, 3x6-8, :30 rest
B2. Weighted overhead walking lunges, 3x12, 2:00 rest
+
AMRAP in 7:00
10 burpee pull ups
12 KB swings
50 double unders
A) 2 thrusters EMOM - begin at 50% 1rm and add load ever round.
B) Load, Lift, and Carry
1 stone loads @ 42"
Keg carry 50'
3 Deadlift #365
Farmers Walk monster bells 100'
Rest 1:1
5 rounds