A1. Bench/Floor Press 5×5
A2. Tempo Pull Ups 5×3 @1152
*Scale pull ups that allows you to hit at least the 5s concentric tempo. Scale up by adding time, i.e. 6,7 or 8 seconds, to the tempo.
B. 4 RFT – 18min Cap
100m Sprint
15 TTB
15 UB Heavy Russian Swings
*2min active recovery single unders
A. EMOM 8
2 C&J
B. EMOM 8
1 C&J
C.
AMRAP – 12
10 PC 115/80
10 HSPU
10 Box Jumps 24/20
A. For Time
Run 1mile
B1. Tempo Front Squat 5×2 @42×1
B2. DB Lateral Step Up 5×5-8e
B3. Russian Twist 5×20
A. EMOM 8
1-5 MU
or
MU transition skills
B. For Time – 15min Cap
30 DB Hang C&J 50/35
30 Wall Ball
30 Burpees w/lateral Jump over DB
30 Wall Ball
30 DB Hang C&J
30 Wall Ball
30 Burpees w/lateral jump
A. Deficit Deadlift 5×5
*Pull with feet elevate on a plate, only pull from deficit if you can maintain a neutral spine at setup and throughout the lift
B. 3 sets
300/250m Row
21 Thrusters 45/35
12 Pull Ups
rest 3min
*goal is to finish each set in under 2min, scale movements/rowing distance appropriately
A. E2MOM for 6 sets
Halting Snatch (2s @knee) + Snatch
*Compare to 3.6.18
B. 3 RFT
15 KB DL 70/53
50′ Farmer’s Carry
50′ Burpee Broad Jump
15 TTB
