A. q(3:00) x 6
DL
7-6-5-5-4-4
*65,67,70,70,75,75% of 1 RM
B. FT [18]
100 DU / SU
50 DB PS
25cal echo bike
100 WB / AS
25cal echo bike
50 DB Hang CJ
100 DU
*single DB
02 14 23
A. AMRAP [14]
40/32cal Row
20 double DB Box Step Overs
40/32cal Row
20 HSPU or 12 sHSPU/Fat Bar sPress
B. q(1:00) x 20
1: u/b set of BP @ 70% or Pushups
2: 100’ single arm DB/KB Suitcase Carry (per arm)
3: u/b set of sPU
4: REST
02 13 23
A. q(1:00) x 10
Min1: 2 FS
Min2: 4 BS
- 80% of your 1RM FS for all sets
B. FT [26]
400m Run + 5 SC + 30 T2B
REST [1]
400m Run + 4 SC + 25 T2B
REST [1]
400m Run + 3 SC + 20 T2B
REST [1]
400m Run + 2 SC + 15 T2B
REST [1]
400m Run + 1 SC + 10 T2B
*Subs: 2x Sand Bag Squats or KB Taters for SC and HKR for T2B
*SC=Squat Clean
*rd1 185/125 or 60% of 1RM SC
rd2 205/145 or 65%
rd3 225/155 or 70%
rd4 245/165 or 80%
rd5 265/180 or 85%