5X165
5X195
14X220

2 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

2 minute row, Bergener warmup, dislocates, rotational dislocates, cartwheels, spiderman, and crab walk

Hang clean 5x3 (115, 135, 145, 155, 155)

Fight gone bad w/cleans (1 minute per station x 3 rounds):
1. Wall ball shots (20lbs)
2. Power cleans (75lbs)
3. Box jumps (24")
4. Push press (75lbs)
5. Row (reps)

6. Rest

R1 = 78 reps
R2 = 80 reps
R3 = 80 reps

105 min
1.Warm up for 20 min

2.Gymnastics
A. HSW practice for 20 min
- 15 m.

B. Bfly CTB practice for 25 min
- Box
- Singles 7 x 1
- Kip swing + CTB 5 x 3+3 4 x 2+2

C. Bfly pu practice for 10 min
- 8 9 8 9 8 = 42 reps

D. EMOM6: kipping HSPU
- 4 4 4 5 5 5 reps

3.Strength
A. 3 sets:
Single arm press w/DB 8/s. x 20 lbs
Bicep curl 8/s. x 25 lbs
Bent over row w/DB 8/s. x 35 lbs

3 people
500 DL
Plank, raises, russian twist.
200m run is the pacing

30 min do as many as possible.

42-30-18

Squats
Hand release push-ups

CNJ 6x1
Strict press 5x5
Back squat 5x2

For time:
65/95 pound Thruster, 21 reps
42 Pull-ups
65/95 pound Thruster, 15 reps
30 Pull-ups
65/95 pound Thruster 9 reps
18 Pull-ups

Do 5 sets of 7 reps of the following
Power Clean
Front Squat
Push Press
Back Squat
Push Press
This = 1 rep

Rest Day

Warmup

Warmup barbell movements

Strength

1 x 5 Squat (380#)
1 x 5 Bench (290#)
1 x 3 Deadlift (540#)

Conditioning

1 Hill Run

• Then -

30 - 20 - 10

KB Swings (70#)
KB Pushups (on 70#)
KB Air Squats (70#)
Weighted Situps (45#)