5x1

• Tempo: 6 Seconds Up, 6 Seconds Down
• Build to a moderate (max: 55%).
• Rest as needed between sets.

4 rounds:
1.) Bar/Ring Muscle Ups
2.) Wallball
3.) Row / Air bike
4.) Rest...

• you choose reps.
• go by feel.

2 Sets For Time:
20/15 Calorie Assault Bike
15 Deadlifts (225/155)
15 Toes to Bar

Rest 2 Minutes Between Sets
Kilos: 102.5/70

15 Deadlifts (90/60kg)
20 Front rack Lunges (w/db's or kb's: 2x 22.5/15)
15 Burpees

(Time cap: 12min.)

Handstand Hold / Walking skills for 10-15 minutes

Sumo DL ( 16 mins )
- build up to a heavy triple in 5-6 sets
- 2 mins btw heavy sets

AMRAP 20 w. a partner:
1 Rope Climb
10 Deadlifts @100/70kg
10 Wall Balls @20/14
*One athlete completes a full round at a time

W: KBDL, 10, 10, 10, 2:00 Rest
Y: 8, 8, 8; 2:00 Rest
O: 5, 5, 5; 2:00 Rest
B: 3, 3, 3; 2:00 Rest

The deadlift. It’ll make you strong from head to toe… that includes the feet… and while the feet can seem unimportant, the deadlift starts with good foot position. Ensuring balanced weight on midfoot, feet under the hips. That’s your foundation, the real platform. Pulling from that correct position allows for more maximal power transfer which translates to more weight, and a stronger body.

250m Row, legs only
250m Row, Arms only
500m Row
Then 3 rounds:
10+10m Single Arm DB OH Walk
5+5 DB Goblet Lateral Lunge video
10 Ring Row

5-10 Down Dog to Cobra video

AMRAP 20
2 Rounds of CINDY
1 Round of DT (70/50kg)