A.
3 sets (for quality):
Tempo Strict T2B or K2E x 6-8 reps (3sec. Negatives)
Rest 30 sec.
Weighted Plank (Push-up pos.) x 30-45 sec.
Rest 90 sec.
B.
10 Rounds (for time):
1 Rope climb
3 Barbell Strict Press (challenging but safe load)
5 C2B pull-ups
7 Hand Release Push-ups
200 meter Run or 300 meter Row
-Rest 1 minute after each set.
Rx+: 135/75
A.
DeadLift
1 x 5 @ 65%
1 x 5 @ 75%
3 x 3 @ 80-85%
B.
AMRAP x 25 (teams of 2):
25 Power Snatches (135/95) (sub: 50 Ball slams)
25 Box Jump Overs (24”/20”)
50 KB Swings (53/35)
50 Calories Row or Bike
250 Double-unders
600 meter Farmer Carry (70/53)
A.
5 sets:
Bench Press x 5 reps (starting @ 60-65%
Supinated BB Rows x 8 reps
*Rest 1-2 minutes after each set.
B.
For time:
21-15-9
Ring Dips
HSPU’s
Burpees
A.
Clean + Front Squat + Jerk
1 set @ 65%
2 sets @ 70%
3 sets @ 75-85%
B.
For Berna & Time:
“Happy Birthday Berna!”
15 Thrusters (115/75)
45 Pull-ups
10 Thrusters (135/95)
30 Pull-ups
5 Thrusters (155/105)
15 Pull-ups
D2: Pull-ups: 30-20-10
D3: Assisited Pull-ups: 30-20-10
A.
Every 4 minutes, for 6 sets:
400m Run
5 Power snatches (135/85)
Rx+: Build each set, starting at 135/85.
Scale: 15 KB Swings or 15 Ball Slames
B.
CORE
100 Russian twists 25/10; every break perform 30 second plank w/weight.