STRENGTH
Strict Wide Grip Pull-ups: 5 x 5-6. Rest 90s.
- Perform all sets with one weight or Bodyweight.
- Use "Fatgripz" if possible
- Option: Perform 5 x 5 - Partner Assisted Pull-ups.

METCON
With 10 Minutes on the clock:
Row 1k
With the remaining time AMRAP:
20 Barbell Rows (95, 65)
10 Push Press (95, 65)
- Rx+: 115, 75

EXTRA CREDIT
Barbell Curls: 3 x 10. Rest 60s.

A. 5 x 5 Back squat

B. 3 sets
1min weighted lunge steps
1min rest
1min standing bike erg
1min rest
1min squat complex
1min rest
1min s-bag/d-ball hold
*3min rest btw sets

C.
4x6 Ghr/hamstring curl
4x20 Ghd

Tabata: bicep/skullcrusher

10x Every 1.30min
Snatch pull & stop @knees+ 1 snatch

5-5-3-3-2-2 Weighted strict Chin-ups

A.
45s. Jumping Jacks
45s. Squat + twist + Hip up & down

45s. Lunges
45s. Up&down dog

45s. Burpees
45s. Scale

Mobility:
- Lunge complex
- Ankles/Calves
- Shoulders + Chest + Lats

B.
Tempo Front squat:
3x6-10
7s. Down.
W/ db's/kb's
Rest 2min...

C.
For time:
18-15-12-9-6: Power cleans (w/kb's/db's)
30-25-20-15-10: Sit ups

21-14-7: (for time)
Back squat, 30 du
Shoulder press, 30 air squats
Tuck-up, 30 du
Burpee, 30 du

row 10 x 500m, 1 min rest between intervals

Warm up
3 rounds
1:00 High Knees/Marching
20 Single Leg RDLs
5 Inchworms

Metcon

12 min AMRAP
12 Single Arm Devils Press
12 Box Jumps

Rest 2 mins

8 min AMRAP
8 Single Arm Devils Press
8 Box Jumps

Accessory Work

3 rounds:
8-12 Single Arm Tempo Bench
20 Deadbugs (Controlled)
8-12 Single Leg Hip Bridges (each side)

AMRAP Ascending Ladder in 13 Minutes:
2 Wall Ball Shots @9/6kg
2 Burpees
4 Wall Ball Shots
4 Burpees
6 Wall Ball Shots
6 Burpees
etc...

Power clean 5x2