STRENGTH – Overhead Press 2-2-2-2-2 5 sets of 2 reps as heavy as possible. Failed second reps will count as a set Finish with 3 max sets of a) max set of dead-hang pull-up (overhand grip) b) max set of ring or fix dips
CONDITIONING 12 min AMRAP 2-10 m run 4 Power Clean (185#/135#) 12 HR Push-up if your power clean is above 225/165#’s your working load should be at 80%
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike