1. Back Squats 5@ 65% 4@ 75% 3@ 85% 2@ 90% 1@ 95% 6@ 80-85% 2. 4 Rounds For Time 10 Barbell Step up (115/75) 10 Chest to Bar Pull up 10 V-ups
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1. 4 sets of : One arm Dumbbell or Kettle Bell Bench Press x 6 Supine Ring Row x 10-12 Russian Twists x 20 2. For Time 100 Push Press (95/65) *Every time you drop the bar you must complete 10 Kettle Bell Swings
1. 4 sets of : In 5 minutes complete: 400m Run 10 Deadlifts ( 275/185) 10 Walll Balls AMRAP Burpee Box Jump Overs *rest 3 minutes between sets
3 sets of : 1. One arm D-bell press x 8 reps Weighted Pull up x 6-8 reps Bent over Row x 10 2, EMOM for 12 minutes 1- 30 Double Unders + 10 KB sdhp 2- 45sec max cal row 3- 10 Toes to Bar
1. 20 minute AMRAP 1 Deadlift (165/115) 1 Squat Clean 1 Front Squat 1 Shoulder to Overhead
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