Warm up
1 minute plank hold
10 banded lat pull downs
10 kb high pulls
10 ring push ups
Strength
Bench press-Work up to 70% of your heavy 2
Conditioning ABA
A-5/5-4/4-3/3-2/2-1/1
Kb cleans 53/35 2 minute cap
B-Every other minute x 5
5 bench presses (Increase weight each round, up to 80%)
Max reps in rd 5
15 second wall facing squat hold
Accessory
3 rounds
12-15 pinch presses
12-15 wide db rows
Warm up 1 minute row 30 second handstand hold Then 3 rounds 1 wall walk 3 weighted or negative pull ups-Add weight each round 5/5 Cossack squats Strength Strict press- uild a heavy 4 Strict pull ups-1
Warm up 5 minutes single cardio 80% max heart rate Then 30 second dead hang 10 v ups 10 second L hang Strength Strict toes to bar-1 minute max reps Conditioning-Delta 3 rounds Min 1-100 meter run Min
Warm up 3 second handstand hold 1 minute row Then 4 rounds increase weight each round 3 power snatches 3 overhead squats Strength Power clean-build a heavy 6 Conditioning 5 rounds for time 9 bar over
