1.) 20 min to establish 1RM Strict Press -Don't repeat a current personal record. Go at least 1lb over! 2.) Every 2:00 for 4 Rounds with :20 sec rest Row 400m, then Max Effort Perpendicular Burpee Box Jump Overs 24/20" *3.) 4x20 Kipping HSPU -Rest as needed between sets *4.) 3 Rounds @ 40% Power Snatch Max 5 Behind the Neck Push Press Snatch Grip 5 Muscle Snatch 5 Power Snatch Balance
1.) 20 min to establish 1RM Power Clean -Don't repeat a current personal record. Go at least 1lb over! 2.) With a partner, complete as many rounds as possible in 15 minutes of: 30 Double Unders 15 Pull ups 15 Push ups 100-meter run
For the AMRAP, have one partner work while the other rests, switching after a full round is completed.
1.) EMOM 12 OR *4. Odd min: Freestanding HS Hold Practice Even min: 4 Sandbag Cleans (Have half class start on opposite stations) 2.) 5 Rounds 100m Plate Pinch Carry 35/25lb plates 20 Alt. Lunges in place with one plate overhead *3.) 15 min practice ring muscle ups *4.) 20 min to establish 1RM Back Squat (if you missed it last Friday) -Don't repeat a current personal record. Go at least 1lb over!
1.) EMOM 10 Odd: 6 DB Overhead Squats (3 in a row per side, you pick weight, try to work up) Even: 5 Box Jumps 36/30" (Go higher if it's too easy) 2.) 21-15-9 Hang Power Clean and Jerks 45/35lb Snatch Balance *3.) 3x3 DSHSPU (deficit strict) 2x45 plates 3x5 DSHSPU 1x45 3x10 SHSPU no deficit
1.) 10 min AMRAP 1, 2, 3, 4, 5, ...ETC Toes to Bar Pullup Chest to Bar Pullup B/W ea. round run 100m -Challenge yourself to hang on longer than what is comfortable 2.) 7 Rounds 3 Tire Flips 1 Rope Climb