Your workout of the day!
FOR TIME
3 Rounds
21 Deadlifts (245/165)
800m Run
NOT FOR TIME
3 Rounds for Quality
5 Partner Glute Ham Raises (or tempo Good Morning)
10 Partner Leg Throws
20 Synchro Plate Jumps
AGAINST 7:00 CLOCK
Build to a Heavy 5 Rep Strict Press
-Rest as Needed-
EMOM x 10 MINUTES
3 Strict Press
*Use same load from heavy 5 Rep
AMRAP x 7 MINUTES
7 Hang Power Cleans (95/65)
7 Lateral Burpees over Bar
AMRAP x 21 MINUTES
21 AbMat Sit-ups
15 Jumping MedBall Squats (20/14)
7 Deadlifts (225/155
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Accumulate 3:00 in Hollow Hold
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
10 SETS
15/12 Calorie Bike/Row
10 DB Power Clean (50/35)
35 Double Unders
-Rest 1:00 between sets-
*Increase pace each set. Start moderate…finish with sprint.
15:00 RUNNING CLOCK
Build to a Heavy 3 Rep Back Squat
FOR TIME
30-20-10
Back Squats (135/95)
15-10-5
Bar Muscle-Up
AMRAP x 30 MINUTES
20/15 Calorie Bike
20 Box Jumps (20″)
20 Russian Swings (53/35)
50’ Right Arm OH KB Carry (53/35)
50’ Left Arm OH KB Carry
1:00 Plank on Elbows
EMOM x 10 MINUTES
1 High Hang Power Snatch
+
1 Above the Knee Power Snatch
+
1 OH Squat
E3MOM x 15 MINUTES (5 rounds total)
10 Power Snatch (95/65)
10 OH Squat
200m Run
EMOM x 30 MINUTES
Min 1 — 3 Deadlifts (315/205)
Min 2 — 2 Rope Climb
Min 3 — :20 Bike /Row Sprint / :30 Recovery
