20:10 x 8 Partner Banded Lat Pull downs
20:10 x 8 Hanging L-Sit
5 Rounds Every 2:00
1 - 5 Strict Pull ups, 10 Push ups, 15 Air Squats, 20 Sit ups
2 - 200m Run
3 x 5 Back Squats 31x1 Rest 2:30 (115#)
3 x 5 Push ups (sub for Pull ups as did these yesterday)
5:00 "playing" with Stone (75#) Over the Shoulder, Carries, etc.
EMOM 10:00
1 - 3 Squat Snatches (70#)
2 - :30 Double Unders
1500m Row
15:00 Power Cleans (3@55, 3@65, 2@75, 1@85, 1@95, 1@105, 1@110, 1@115#)
3 x 5 Front Squats @ 70% 1RM Rest 2:00 (95#)
6:00 AMRAP 85%
3 Power Cleans (75#), 6 Pull ups
Rounds: 3 + 3 Power Cleans
Rest 4:00
6:00 AMRAP
25m Bear Crawl, 10 Wall Balls, 10 TTB
Rounds: 3
10:00 Assault Bike
86.8 cal/5617m
3 x 3 Snatch Balance
15:00 Snatch (2@55, 2@60, 2@65, 1@70, 1@75, 2 @80#)
5:00 HSPU skill work
3 rounds
8 CTB Pull ups, 40 Double Unders
Time: 10:08
24:00 (Every 4:00 - 6 sets)
Row 10 cal. , 5 1-arm DB Thrusters(25#), 5 HSPU, 10Box Jumps
Completed each round in 1:58 - 2:00
No comments:
Post a Comment