A. For Time – 6min Cap
9-6-3
BMU
Push Jerk 185/135
——-
rest 5min
——-
For Time – 9min Time Cap
21-15-9
FS 185/135
HSPU
B.
3 sets
8 Bentover Rows
15 Band Pull Aparts
40 Hollow Rocks
A1. Deadlift 5×3
A2. High Box Jumps 5×3
B. For Time
50/40 Cal AB
20 HPC 155/105
50/40 Cal Row
20 HPC
A. Strict MU 6×1-3
or
Muscle Up transitions 6×1-3
(add a tempo of 3-5s negative + 3-5s hold at support)
B. For Time – 9min Timecap
30-20-10
FR Lunge 95/65
TTB
A. Back Squat 3@70%, 3@80%, ME@90%, 2×3@85-90%
*Compare to 6.12.18
B. For Time – 15min Cap
50 Wall Ball
100 Double Unders
40 Wall Ball
80 Double Unders
30 Wall Ball
60 Double Unders
20 Wall Ball
40 Double Unders
10 Wall Ball
20 Double Unders
A. Every 2:30 for 5 sets
Power Snatch + Snatch + 2 OHS
B. 5 Rounds – 16min Cap
21-18-15-12-9 UB CTB Pull Ups
3-5 Sand Bag Cleans
10 Burpee Box Jumps 24/20
rest 1min
A. Build to 5RM Push Press then 2×5@90%
B. AMRAP – 10
10 TTB
10 Alt DB Snatch 50/35
10 Pistols
