o.t.m.e.m for 12 mins
min 1 -3 bar muscle ups ( scaled 5 c2b)
min 2 – 40 hollow rock or 45 sec plank
min 3 -10 ring dips
15 Minute AMRAP:
15/12 Calorie Row
15 Bench Press (115/75)
15 Weighted Sit Ups (35/25#)
emotm10 mins
1 power snatch
1 ohs
5 rounds
20 dB front rack lunges 55/35
15 burpee Box jumps
workout of the day
Hot shot 19
6 rounds
30 air squats
19 power cleans 135/95 (scaled 105/65)
7 strict pull-ups
400 meter Run
Back squat
5*2
(1st rep paused 3 sec)
5 rounds for time
15 Box jumps 24/20
12 toe to bar
9 dB squats 40/25
workout of the day
strength
emotm for 12 minutes
1 power clean
1 Full clean
conditioning
18minutes amrap
15 wallballs 25/16
25 kettlebell swings 44/53
400 meter farmer carry 35/25
cardio conditioning
6 rounds
ladder drills
200 meter row
conditioning
4 rounds
50 double unders
25 ghd sit ups
20 pistols or scaled box step downs
15 back extensions or scaled 20 Superman’s
strength
Strict press
4*3
Push jerk
4*2@
conditioning
5-10-15-20-15-10-5
overhead squats 95/65
pullups
Skill/midline work
posted in the gym
20 Min AMRAP: (with a partner)
20 Thrusters (115/75)
20 Box Jumps (24/20)
20 Burpees
30 Thrusters (95/65)
30 Box Jumps
30 Burpees
40 Thrusters (75/45)
40 Box Jumps
40 Burpees
50 Thrusters (45/35)
Max Calorie Row in Remaining Time
skill/strength
bench press
6*3
Conditioning
amrap in 18mins
400 meter run
15 push press 95/65
20 ghd sit ups or (scaled 25 sit ups)
strength
Front squats
6*5 @75 to 80 percent
workout of the day
10 rounds
10 wallballs 25/16
5 burpees
1 power snatch 135/95