STRENGTH
Strict Press 50%x10 60%x8 65%x6(2) 75%×5 80%×3
Then complete...
3 sets of
Max Front Plate Raises #35-45/#15/25
METCON
10 min AMRAP
21 Push Ups
15 Squat Cleans #95/65 #115/75
9 Handstand Push Ups/ Seated DB presses or 3 Wall Walks
Rest 5 min
10 min AMRAP
50 Double Unders
35 Box Jump Overs
20 Cal Row/Bike
Max Pullups / Rx Muscle Ups
WARM-UP Run or Row 400 meters 10 Jumping Jacks 10 Arm Circles (both directions) 10 Push-Ups 10 Arms Across the Chest 6 Ring Dips 8 Ring Rows 10 Lunges w/ Twist 15 Sit-Ups :60 Jump RopeM METCON Row
Warm Up - Upper / Lower 3 Rounds 1 x Body Blaster (Burpee, Pull-up, K2E) 10 x Squats 10 x Push-Ups 10 x Sit- Ups For Time 20 Pullups 20 Push Press 95/65, 115/75RX+ 20 Situps 40 OH Lunges 45/25 plate*
SKILLS 11 minutes to work on Double Unders FUNCTIONAL BODYBUILDING 1a.) Front Squat 5x 10,8,6,6,6 (2 sec Tempo) 1b.) Straight into 10 Air Squats ( 3 sec Tempo) 2a.) Barbell Bulgarian Split Squats 4x 8