Pull & Lift-
4 Super sets of-
10+10 DB bent rows
8+8 Single arm RDL
4 Super sets of-
AMRAP of strict wide grip pull ups
AMRAP of Strict upright rows @25/15kg
***
Metcon-
8 AMRAP-
AMRAP of UNBROKEN American KBS @32/20kg
15 Sit ups
– Count total KBS
Push & Core-
4 super sets of-
8+8 Tall kneeling landmine press
30+30 Suitcase carry
***
Metcon-
6 rounds For time-
9 Burpee box jumps
6 Single arm Devil press
3 Wall walks
Accessory work-
4 Super sets of-
8 Y-T-W– use small plates
8+8 DB goblet reverse step down
***
Metcon-
6 rounds For time-
16 KB Goblet squats 32/24kg
16 HRPU
32 Double unders
Metcon-
For time-
In teams of 2-
42 deadlifts 100/70kg
42 C2B
30 deadlifts 120/85kg
30 BMU
18 deadlifts 140/95kg
18 rope climbs
Push-
Find 1 rep MAX of the day for-
1- Strict press
2- Push press
3- Push jerk
***
Metcon-
5 rounds for time-
8 Shoulder to OH 60/40kg
Run 200 Mets
Squat-
1 heavy Front squat- Every :45, for 10 sets.
***
Metcon-
For time-
12-10-8-6-4-2 Hang squat clean 60/40kg
24-20-16-12-8-4 T2B
36-30-24-18-12-6 Lateral jumps over Barbell
