Warm up
1/2 mile run
30 second goblet squat hold
30 second handstand hold
30 second active hang
Then
2 rounds
5 barbell thrusters-increase weight each round
3 negative pull ups
Conditioning ABABA
A Fran-3 minute cap
21-15-9
Thrusters 95/65
Pull ups
B-1/4 mile run (Easy pace)
Strength
Push press-Heavy 2
Then
3x1 at 90%
Warm up 1 minute row Then 3 rounds 5/5 single leg romanian deadlifts 5/5 split squats Then 5 Clean pulls Strength Power cleen Build a heavy 2 Conditioning For time 15-12-9-6-3 Strict pull ups Cal bike
Warm up 1 minute plank 10 rear delt flys 100 meter run 10 hand release push ups 100 meter run Strength Bench press-Build a heavy 4 Then 3x2 Conditioning ABA A-3 rounds for time (3 minute cap) 6 strict
Warm up 2 minute row 1 minute bike 30/30 second side plank Strength Back squat-Build a heavy 6 Then Back squat 3x3 Conditioning 10 Rounds For Time 9 cal row 7 burpees 5/5 pistol squats
