Warm up
1 minute bike
30 seconds of each
Handstand hold
Squat hold
Superman
Then
3 rounds
5 inch worm push ups
5 barbell rows
5 front squats
Strength
EMOM10
1 clean & jerk-Increase weight each round
5 Rounds For Time
20 barbell strict presses 45/35
20 barbell high pulls 45/35
20/20 back rack lunges 45/35
Warm up 1 minute handstand hold Then 34 rounds 5/4 cal bike 4/4 single arm bottoms up press (increase weight each round) 3 weighted or negative pull ups (increase weight each round) Strength Strict pr
Warm up 3 rounds 10 kb swings (increase weight each round) 20/20 second side plank (Raise top leg) 30 second banded goblet squat hold Strength Deadlift-Build a heavy 1 Conditioning Rx 44/25 10/10 alt
Warm up 5 minute mixed cardio 80-90% Circuit A-B-A-B A-AMRAP3 7 wall ball 7 db hammer curls Rest 1 minute B-AMRAP3 7 kb high pulls 7 dips Extra credit 3 rounds 10 rear delt flys 20/20 second side plan
