A. Front squat, 5x3, 2:00 rest between sets
B1. 1arm passive hang from bar, :10:15/arm, :60 rest
B2. Lsit DB press, 3x810
+
Begin a set every :60 for 9:00
5 thrusters (65/95)
5 burpees
A Max out Friday
+
For reps with a partner:
One partner works while the other rests
:30 ground to overhead (65/95)
:30 ground to overhead (second partner)
:30 burpees
:30 burpees (second partner)
:30 sit ups
:30 sit ups (second partner)
:60 rest
x2
A. Clean-grip deadlift, 5x5 touch and go, 2:00 between sets
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4 rounds for time:
2 muscle ups OR 4 CTB pull ups
8 power cleans (65/95)
10 HR push ups
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8:00 @90%
150m row
10 alternating front rack lunges (65/95)
20m bear crawl
2 wall walks
A. Hang squat snatch clusters, 4x1.1, :10 rest between singles, 2:00 between sets
B. Bench press, 4422, 2:00 between sets
+
3 rounds for even times:
200m run
8 toes to bar
10 wall ball
2:00 walk rest
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Not for time:
accumulate :90/side plank
A. Front squat, 43322, 2:00 rest
B1. Farmers carry, 3xdown/back heavy, :60 rest
B2. 10m15m handstand walk, 4 handstand push ups OR 2 wall walks, :60 rest
+
4 rounds for time:
12 burpees
15 KB swings
