A. Bench press, 8664, 2:00 rest between sets
B. Snatch pull, 6x1 @1RM and adding, begin a set every :60
+
3 sets for even times:
5 CTB pull ups
7 ground to overhead (65/95)
9 burpees over the bar
2:00 walk rest
A. Overhead squats, 4x3, 2:00 rest between sets
B1. 1arm DB press, 3x10, :60 rest
B2. Scap push ups, 3x10, :60 rest
+
3 rounds for time:
100m run
15 KB swings
10 burpees
A Max out Friday
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For time with a partner (split the workload however you want)
100m farmers carry (each)
40 burpees
50 box jumps
60 sit ups
100m farmers carry (each)
Collin modeling his shorts for the 6pm class...a cat walk genius!
A. Back squat, 4x3, 2:00 rest
B1. DB shoulder press, 3x68, :60 rest
B2. Shoulder taps, 3x68 OR :20 handstand hold, :60 rest
+
10:00 @90%
250m row
A. Power clean and split jerk, 10:00 technique work
+
EMOM for 10:00
evens 6 alternating pistol squats, weighted if possible
odds 23 muscle ups or 5 CTB pull ups
+
AMRAP in 8:00
200m run
6 DB clean and jerks
10 HR push ups
6pm