WEIGHTLIFTING

EMOM x6
Power Snatch double, drop and go

RPE 3-4, go by feel

Optional Accessory:

GYMNASTIC STRENGTH

3-4 rounds, rest as needed:

1) Bottom Half + Top Half + Full Strict TTB (pick a rep scheme that is challenging but doable)
2) 20-30 Wall Facing Shoulder Taps

RPE 3-4

Every minute on the minute for 12 minutes (4 sets of each):

Station 1 – Ring Rows x 8
Station 2 – DB Split Stance 75° Presses x 8
Station 3 – DB Biceps Curls x 8

QUICK ATTACK!

5 Rounds of Run
50 DU’s or 150 SU’s
3 x 20 m sprint w/ 20m walking rest
30 Box Jumps (50/60cm)
3 x 20 m sprint w/ 20m walking rest
50 DU’s or 150 SU’s
5 Rounds of Run

Nopeutta!! :)

“Always Remembered”

Teams of 2:
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes (60/42.5)
2977 Meter Row “Cash-Out”

1 Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push press (behind neck)

Shoulder press 3 RM, then 3x3 reps @ 80%

AMRAP 12
40 Cal. Row
30 Wall Balls
20 Box Jumps

3min Double Unders

AMRAP 12
40m Walking Lunges with KB
30 KB Swings
20 HR Pushups

Rollback Tricep Extensions: 75-100 total reps with a light weight. Rest as needed.

EMOM 30min EMOM:
1) row
2) 12 KB swings + rest of the min box over jumps
3) rest