Monday:
A) Weighted Box Step Ups
5x5 (each leg)
B) For Time: (25:00 Cap)
1000m Run
22 Wall Balls (9/6kg)
11 Ring Muscle Ups
22 Wall Balls (9/6kg)
11 Power Cleans (85/60kg)
22 Wall Balls (9/6kg)
1000m Run
Warm-up 3 Rounds 10 Deep squat with Thoracic Rotations 10 Alt. Groiners 10 Alt. Samson Lunges 10 Bootstrappers -Into- 2 Rounds 10 Empty Barbell Good Mornings 10 Alt. Elbow Punches 10 Empty
Warm up AMRAP x 10Min 10 Bootstrappers 10 Alt. Groiners 5 BB RDL 5 Up-Down* Full burpee on 2nd and 3rd Round Strength (15 min) Dead Lift 1 x 6 @ 50% 1RM 2 x 5 @ 55% 1RM 2 x 3 @ 65% 1RM 2 x 2 @ 70% 1RM