A. Push Press - 5RM
B. Double Under Instruction
Then, 3 Min Max Double Unders
C. AMRAP 10
200m
10 Pull Ups
10 Shoulder to Overhead 95/65#
A. Power Clean - 5 x 2 - Build
B. "Cindy" or "Mary"
AMRAP 20
Pull Ups
10 Push Ups
15 Air Squats
or
AMRAP 20
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups
A. Every 3 Minutes For 15
5 Power Jerks - Build in weight
15 Heavy Russian Swings
20 Sec Side Plank e/s
B. 3 Rounds
500m Row
16 Alternating Lunges 135/95#
Rest 2 Minutes
A. Power Snatch + OHS - 5 x 3+2 - Sets across
B. E2MOM For 12
10 Box Jumps
10 Push Ups
10 Goblet Squats
C. AMRAP 3
Max Toes to bar
Rest 3 Minutes
AMRAP 3
Max Toes to bar
A1. Deadlift - 6, 4, 2, 6, 4, 2 - Increase weight on second wave
A2. HSPU - 6 x 8 - Reduce reps if unable to maintain unbroken
B. 5 Rounds
400m Run
10 Deadlifts 225/155#
40 Double Unders
A1. Front Squat - 75% x 3 x 5 - Rest 30 Seconds
A2. Single Arm DB Press - 5 x 8 #31X1 - Rest 90 Seconds
B. AMRAP 6
5 Power Cleans 155/105#
10 Lateral Burpees
Rest 3
3 Rounds AFAP
20 Pull Ups
60 Double Unders
A. Squat Clean
15 minutes to find a max
B. "Fran"
21-15-9
Thrusters 95/65
Pull-ups
Today is a retest of 8/15. If you can't make it in today, or you feel too sore and don't think you are ready to retest, you should do this Saturday or Sunday!
A. Muscle Up Test (15 Minutes)
The goal today is to accomplish something you weren't before in regards to muscle up progress. For some of you that may be trying for your first muscle up, for other it might be an unassisted dip or ring pull up. We want you to try something you haven't yet! After the workout write down your biggest weakness preventing you from getting a pull up or muscle up and we are going to continue helping you work towards achieving them!
B. 3 Rounds
500m Row
10 Power Cleans 135/95#
A. Every 2 Minutes For 14
0-2 : 3 Snatches @ 50%
2-4 : 3 Snatches @ 65%
4-6 : 2 Snatches @ 75%
6-8 : 1 Snatch @ 85%
8-10 : 1 Snatch @ 90%
10-12 : 1 Snatch @ 95%
12-14 : 1 Snatch @ 101%
B. AFAP
1 Mile Time Trial