A. q(3:30) x 4: DL 10 @ 65% of 1RM 10 @ 70% 5 @ 80% 5 @ 85% *sets of 10: double over hand, touch-and-go *sets of 5: double over hand, dead-stop B. AMRAP [12] 1 BMU/Pullup + 2
07 03 23
A. 10 RFQ 5 sPress @ 65% of 1RM REST [:30] 5 sPU or RR REST [:30] B. q(7:30) x 3 AMRAP [5] 400m Run 10 Wall Walks Max rep WB with remaining time *20/14lb WB to 10’ *target 1:00
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P A. q(3:00) x 5 Set 1: 3 PP + 2 PJ + 1 SJ @ 70% of 1RM PP Set 2-3: 2 PP + 2 PJ + 1 SJ @ 75% Set 4-5: 1 PP + 1 PJ +
06 28 23
P A. q(2:30) x 5 BP 4-4-4-4-3 *70,75,80,80,85% of 1RM B. For Max Cals AMRAP [2] 50 DU + 15 CTBPU + Max Echo Bike Cals REST [1] AMRAP [2] 50 DU + 15 CTBPU + Max Echo Bike Cals
06 27 23
A. q(2:30) x 5 DL 6-6-5-5-4 *70,75,80,85,87% of 5RM *double overhand grip and deadstop each rep B. AMRAP [20] 1000m Run 100 Box Step-ups 10 Squat Cleans 225/155 *scale to around 70% of 1 RM clean *scale cleans to 10
06 26 23
A. 5 Rounds 10 BS @ 60-65% of 1RM + 1 u/b set of sPU REST [2] B. FT [12] 27-21-15-9 Rowing Cals + American KBS 53/35 or Hang Power Snatch 95/65 Extra: 4 RFQ 20 Bradford Press 45/35 15
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P A. q(1:00) x 25 Min1: 16 T2B Min2: 10 sHSPU Min3: 20 alternating DB Snatch Min4: 2 shuttle runs Min5: REST B. q(1:00) x 10 Min1: 3 PS Min2: 3 PC *complete both movements at 70% of your 1RM