Warm up
30 second handstand hold
20 second L hang
30 second banded goblet squat hold
Strength-Avalanche
6 weighted knees 2 chest-add weight each round
4/4 Db snatches-add weight each round
2 strict presses-add weight
Conditioning -ABABA
A-AMRAP2
3/3 alternating db snatches 35/20
6 weighted knees 2 chest
B-EMOM3
1 strict press
C-100 m bottoms up waiter carry
20 lateral raises
30 db push presses
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
