"JT"
21-15-9
HSPU
Ring Dip
Push Up
Tc 15'

Optional Accessory

STRENGTH, upper body volume

2-3 superset, no rest between movements, but rest as needed between rounds.

1) 15 Biceps Curl (DB or BB)
2) 15 French Press (DB or BB)
3) 15+15 Single Arm Lateral Raise

RPE 3

Feel the Pump!

Buil up to days heavy 2 rep power snatch.

Wod
2 Rounds
1 min work/ 1 min rest
A)T2b 6-12 + ME power snatch 52,5
B)Wall ball 12 + ME power snatch
C)Bar over Burpee 8 + ME power snatch
2 min Rest

5 Rounds for Time:
5 Deadlifts (70%)
8 Bench Press (70%)

Weight is based off of 70% of that respective movement. Two separate bars.

"Lucky 7's"
5 Rounds:
7 DB Clusters (70's/50's)
7 Bar Muscle-Ups

3 rounds
300m run
15 push ups
15 T2Bs

AMRAP 11

21 TTB, 21 Burpees
18 TTB, 18 Burpees
15 TTB, 15 Burpees
12 TTB, 12 Burpees
9 TTB, 9 Burpees
6 TTB, 6 Burpees
3 TTB, 3 Burpees

Bs 4x6 50-55%
Explosive!

EMOM 10:
ODD Minutes: 10 X-Band Walks Left + Right
EVEN Minutes: 10 Strict Push-ups