A.) Rope climb technique / Legless

B.) 5 rds for quality
4 Rope climbs / 2-3 legless
rest 30 sec
20 hollow rocks
rest 30 sec
2 TGU/side

TC 30 min

3min amrap
18 TTB
18 OHS 30/20kg
Amrap row for cal
3min rest
3min amrap
15 TTB
15 OHS 35/25kg
Amrap row for cal
3min rest
3min amrap
12 TTB
12 OHS 40/30kg
Amrap row for cal
3min rest
3min amrap
9 TTB
9 OHS 50/35kg
Amrap row for cal

Max Rounds in 7:00 of:
40 Banded Pull-aparts
30 Banded Pulldowns
20 Banded Triceps Pushdowns
10 Banded OH Triceps Extensions
*Done with minimal rest.

3 Rds:
30 mountain climbers
20 DB Dead lifts.

10 DB Clean & Jerks.

• DB (50/25/15/12/10)

DB Floor Press:
12-12-12-6-6-6

Power clean 5x2
Clean pull 5x2
Push press 5x3

1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift

Rx - 102.5/70kg

• Stimulus wise, we are looking for a deadlift load that we could cycle for 21+ repetitions without question. A loading that is on the moderate side, one we could do unbroken all the way through if we truly went for it.

400m Double KB Farmer Carry @16/12kg
40 Power Snatch @35/20kg
50 DU
30 Power Snatch @45/25kg
50 DU
20 Power Snatch @55/30kg
50 DU
10 Power Snatch @70/40kg
400m Double KB Farmer Carry @16/12kg

12-15 good mornings @ 30X1
10-12 Strict Dip Negatives @ 30J1
:30 - :45 sec. Side Bridge (LEFT)
:30 - :45 sec. Side Bridge (RIGHT)
:30 - :45 sec. Tuck Sit

A: E2M for 20min
1: GTOH x3*
2: 30/24 cal row
* Add weight every set.

B: Every 90 sec for 3rounds
1: Shoulder press x6-8 @moderate weight
2: Back extensions x15
3: Strict ring rows x10-15