Open Gym

A. “Jackie”

For Time:

1,000m Row

50 Thrusters (35/45)

30 Pull-ups

B. Thruster (from rack) 3-3-3

A.10 min trainer-led mobility

B. “Boris Grishenko”

AMRAP 15

3-6-9-12-15…

Deadlift (95/135)

Burpee Box Jump (20/24)

Toes to Bar

A. Midline work

3 rounds, not for time:

15 GHD sit-ups

1:00 side plank each side

1:00 double KB front rack hold

B. “Tom Platz”

10-20-30

Wall Ball

Med ball bear-hug step-back lunges

Bike calories

A. 4 Supersets: Pendlay rows: 12-10-10-8

DB hammer curl: 12-10-10-8

B. “Winklevoss”

4 rounds for time:

15 Calorie row

20 Single DB Hang Clean and Jerk (35/50)

200m run

*switch arms every 5 reps on C&J

A. Pause Back Squat (:05 in bottom) Heavy single, then 90% of HS for max reps no pause

B. “Shooter McGavin”

3 rounds for time:

10 Front Squats (185/125 – heavy but unbroken)

20 alternating single leg V-ups

40 double-unders

A. Push-up Progression

EMOM 6: 25% of week 1 test

B. “Bruce Dickinson”

For time:

100 alternating DB snatch

EMOM (starting at 0:00): 5 lateral burpees over DB

Open Gym

Liz Lemon

AMRAP 30

Buy In: 2k Row…then

5 Strict Pull Ups

15 Ab-mat Sit Ups

30 Wall Balls

A. Deadlift 4×4

B. Lead Foot

AMRAP 7

7 SDLHP 65/95

7 Burpee of the Bar Facing Variety