A. Press 5-5-5

Push Press 3-3-3

B. Alternating EMOM for 12 minutes

12 DB push press 35/50

42 Double unders

A. hip mobility -banded lunge

B. Front Squat 5-5-5

C.

35 wall ball

run 400

4 rounds

A. strict pull-ups

3 sets max -1

B.

bike :30 / rest :30

5 rounds

rest 1 minute

row :40 / rest :20 rest

5 rounds

rest 1 minute

burpee :50 / rest :10

5 rounds

score bike cal, row cal, and reps on burpees

Open Gym / Yoga

Brenton

5 rounds

100ft. Bear crawl

100ft. Standing broad jumps + 3 burpees every 5 broad jumps

*if you have a weight vest wear it.

A. Back squat 5-5-3-3

B. 6 rounds for time

100 farmer carry

200m run

Accumulate 1min in plank

*farmer carry should be unbroken

A. 3 rounds not for time

15 hip extensions

15 L- pull-ups

*scale number then down to regular strict pull-ups

B. 3 rounds

500m Row

21 push-ups

12 strict toes to rings

A. Handstand practice- freestanding/holds/walking/strict HSPU/kipping – skill work 20 minutes

B. 8 min AMRAP

2 burpee box jumps

2 Alternating hang KB snatches (35/50)

4

4

6

6

… and so on.

*score highest round completed, plus extra reps

1 minutes of squat cleans (95/135)

1 minutes of push jerks

2 minutes of squat cleans

2 minutes push jerks

3 minutes of squat cleans

3 minutes push jerks

*12 minutes total. Score total reps for squat cleans and total reps for push jerks

A. Bench press heavy single – 15-20 minutes

B. 1k Row X 3, score fastest and slowest