Warm up
1 minute row
1 minute plank on rings
20 facedown snow angels
Then
3 rounds
5/5 bottoms up kb bench press
5/5 single arm rows
5/5 Bulgarian split squats
Strength
Bench press-Build a heavy 2
Conditioning ABAC
A-CFT 3 minute time cap
20 strict pull ups
30 sit ups
40 (20/20) alternating kb rows
B-EMOM4
1 bench press
C-CFT 4 minute time cap
100 push ups
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
