Strength: Deadlift
EMOM8
1: 3 deadlifts @ 78% of heavy 1 on 5/4
2: 7 strict hspu
“Thrasher”
30/24 cal row
15 snatches (135/95)
100 double unders
30/24 cal row
15 thrusters
*10 min cap*
Run 1 mile w/ vest
Bonus Work
back squat 3×8 @ 58%
HS Walk practice
Skill Work: toes to bar
EMOM4: 4-12 reps
rest 2:00 then max reps
Strength: Push Jerk
EMOM7
5 reps @ 67%
EMOM18
1: 7 strict pull ups
2: 7 burpee box jump overs (24/20)
3: 7 db thrusters (50/35)
Strength: 3 rep max front squat
Accessory Work
Jog 25:00
Bonus Work
Bench Press 6×4 @ 70%
then 3 rounds
25 push ups
25 ghd sit ups
Run
2x800m w/ 2:00 rest
3x400m w/ 1:30 rest
4x200m w/ 1:00 rest
“Wrist Watch”
AMRAP8
1-2-3-4…
strict pull ups
wall walks
“Black and Blue”
5 rounds
10 power cleans (135/95)
10 burpees
*12 min cap*
Accessory Work
25-20-15-10-5
increasing weighted push ups
hollow rocks
Core Work
tabata mountain climbers
then max low plank hold
Bonus Work
4x500m row w/ 1:00 rest
EMOM4 2-5 RMU
rest 3:00 then max reps
AMRAP40
1: 15 GHD sit ups
2 15 wall balls (20/14) (11’/10′)
3: 4 sandbag cleans
4: 15/11 cal ski
5: rest
Run 1 mile vested
rest 5:00
Run 1 mile
“Strict Cindy”
10 rounds
5 strict pull ups
10 push ups
15 air squats
Accessory Work
jog 25:00
“Fast Cash”
21-15-9
pull ups
single db devils press (35/20)
cal bike
*10 min cap*
Strength: Pressing
5 strict press @75%
rest :10
max push press
rest 3:00
5 strict press @65%
rest :10 max push press
rest 3:00
5 strict press @55%
max push press
“Deathly Hollows”
10 rounds
10 burpee box jump overs (24/20)
10 hollow rocks
*17 min cap*
Core Work
tabata russian twists
then
3 rounds
:30 l sit
:30 side plank per side
rest 1:00
Run 1.5 Miles
“Pot Kettle”
4 rounds
25/20 cal row
25 kb swings (53/35)
10 strict pull ups
rest :90
Bonus Work
Back Squat 5×5 @67.5%
Bench Press 5×5 @67.5%
