Warm up
1 minute plank
Then
3 rounds
10 alternating kb cleans
5 kb over burpees
Strength
Bench press-Build a heavy 6
Conditioning ABA
A-AMRAP3
7 deadlifts
5 toes 2 bar
3 chest 2 bar pull ups
B-EMOM2
3 bench presses
20 second goblet squat hold
Accessory
3-5 rounds
10 db incline bench presses
10 single arm rows
Skill
Muscle ups
Warm up 1 minute bike Then 10 pvc pass through 10 overhead squats Then Bergener warm up Conditioning For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-
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
