STRENGTH TRAINING

B.S. 3X5 (SET NEW 3RM)

F.O.D

3 ROUNDS FOR TIME OF:

12 WALL BALLS 2-fer-1
12 S.D.H.P. 70/50
3 Combos

1) Chin-up: Accumulate Volume 30-40 reps
- Options: Band Resisted Chin-ups, Bodyweight, Partner Assisted Chin-up, Ring Rows
- Rest 60-90s between sets.

2) Rollback Triceps Extensions: 5 x 10. Rest 60s.

20-18-16-14-12-10-8-6-4-2
KGB swings 1.5 pood
Thrusters 30# db
Push ups
Jumping lunges (per leg)
Situps
Sdhp kb 1.5 pood

9 front squats / 105
5 hspu
2 15 ft rope climbs

I got the first rope climb/not the second. I had to scale so that was an epic fail. So 10 rope pull ups.

8 minute amrap / one round plus 9 front squats and four handstand pushups

Cash in : 10 handstand walks
30-20-10

30 deadlifts / 135
30 wall ball/ 14
30 burpee box jumps
20
20
20
10
10
10

12 minute cap : made it through all 20 deadlifts and 3 wall balls.
This workout was awful.

7 rounds for time

7 dead-lift 82kg
7 L pull ups

5X3 Bench Press (235)

The Chief:
-5 Rounds
-3 Minutes Per Round
-1 Minute Break Between Each Round:

In each 3 min segment, get as many rounds of the following:
--3 Power Clean (135,95)
--6 Push Up
--9 Air Squat

Record total rounds

6 kettlebell snatches .5 pood each arm
12 kettlebell swings 1.25 pood
18 goblet squats 1.25 pood

AMRAP 20

4 rounds of:
90 sec jump rope
10 burpees
90 sec jump rope
10 situps
90 sec jump rope
10 squats

Strict Shoulder Press 75kg
Power Clean 95kg
Deadlift 210kg