Midline
5 rounds
20 hollow rocks
10 v- ups
20 sit ups
40 bicycles
30 Russian twists
Conditioning
Amrap in 18 min
Strength
Back Squat
6*5 @80%
Conditioning
For time
15 Bar Muscle Ups
30 OHS 115/85
45 Bar Facing Burpees
800m Run
Scaled muscle up is 15 Chest to bar 15 ring dips
Strength
Every 90 seconds for 12 minutes
1 Power Clean*1 full Clean * 2 jerks
Conditioning
5 rounds
50 double unders
15 Push Press 95/75
10 toe to bar
3 rounds
250 meter row
1 min rest
(Midline work)
2 times thru
20 Ghds it ups
40 Russian twists with a dumbbell
50 hollow rocks
Conditioning
5 rounds
30 double unders
5 deadlifts 315/225
20 knees to elbows
10 burpees over the bar
Strength
Front Squats
6*3 @ 80%
Conditioning
2 rounds
15 squat cleans 135/95
9 power snatches
6 Thrusters
Strength
Strict Press
4*3
(Use this lift to help warm for your push press)
Push Press
4*1 ( @ 100%)
Conditioning
Box jumps overs 21-18-15-12-9-6-3
Toe to bar 18-15-12-9-6-3-1
Double Under: 10-20-30-40-50-60-70
Skill
3 rds
10 ring dips (scaled 12 box dips )
50 hollow rocks
8 HSPU or 4 wall walks
ConditioningD
For time:
25 Pull-ups
400 meter run
21 Clean and jerks 95/75
800 meter run
21 clean and jerks 95/75
400 meter run
25 Pull-ups
(You can sub out pull-ups for ring Row’s)
Post time to comments.
Strength
Overhead Squats
5*3
Conditioning
Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time; break up the reps between partners as needed.×
Warm up
1 mile run or row 2000 meters
Strength
Find your one rep max
Deadlift
Midline work
4 rounds
20 v-ups
30 sit ups
20 reverse crunches
40 Russian twists
40 Bicycles