Weighted Pull Ups

2-2-2-2-2, AHAP

8min amrap
max reps shoulder press (30/20)

*every time you break do 50 single under

4min rest

8min amrap
max reps db hang power clean (17,5/12,5)

*every time you break do 20 air squat

EMOM 16

1 min : 12 Double DB Squat 2 x 22,5/2x15kg
2 min : 6 Devils Press 2 x 22,5/2x15kg
3 min : 20/15 Calories Echo Bike
4 min : Rest

1.) Jerk W/3.sec pause@ dip,catch, rec 5-4×3
2.) Clean 6-5×2
3.) Front squat w/1.rep pause@atg 4×3
4.) Push press 3×3+2×2
5.) Good morning 3x6

Power Clean + 2 x Front Squat + Jerk

5 x 75% of jerk.

Front Squat

3 x 3 x 72-75%
1 x 2 x 85%

Not for time

40 Weighted GHDSU

EMOM 20

1) 10m sled pull moderate to heavy
2) 8 t2b
3) 12-14 GHD snatch grip hip ext.
4) 8 alt. pistols

Location: Wofford Benjo
Time: NLT 0545
Uniform: summer APFU and a water source
Upon arrival, cadets will grab foam rollers or bands to conduct personal stretching before first formation in their assigned platoons.
First formation NLT 0600

Dynamic Warm-Up:
200m (2 laps) jog
30m (baseline to baseline) butt kickers
30m (baseline to baseline) high knees
15m (baseline to half court) side lunges to 15m jog (half court to baseline)
10 jumping jacks
20 arm circles (10 forward; 10 backward)

Workout: 4 rounds of the following (time cap 25 minutes)
weighted walking lunges - baseline to baseline
20 ground to overheads
15 weighted front squats
10 hand-release push-ups

Accessory Work: 4 sets (rest for 10 seconds between each)
60 sec. plank
20 reps total - rotational side planks
10 toes to dumbbell

Cool Down:
PRT

For time :

21-15-9
Calories Ski
Handstand Push Ups
Calories Echo Bike
Burpees