1/2
Back Squat 3x5
45x5
95x5
135x3
155x5
155x5
155x5
10 pwr cleans 73# 1 ttb (toes to bar)
9 2
8 3
7 4
6 5
5 6
4 7
3 8
2 9
1 10
14:42
1/3
4 RFT:
20 GHD
20 KB swings 1pd
20 Wall balls 14#
16:44
1/4
Overhead Squats 3x5
45x5
65x5
85x5
100x5
100x5
100x5
Deadlift 3-3-3-1-1-1
95x3
135x3
160x3
170x3
180x3
185x1
190x1
195x1
10 min AMRAP
7 pwr snatch 63#
7 push ups
7 KTE
5 rounds
1/6
Back squat 3x5
45x5
95x5
135x5
160x5
160x5
160x5
3 RFT
10 burpees
20 lunges
30 DU (double unders)
6:30
1/7
3 RFT
15 OHS 73#
15 pull ups
15 rack to overhead 73#
15 KTE
15 Hang pwr cleans 73#
15 burpees
28:12
1/8
Run 4x400
run time:rest time 1:1
1:45
1:45
1:49
1:57
1/9
Press 3x5
45x5
65x5
87.5x5
87.5x5
87.5*5
Overhead Squat 3x5
45x5
75x5
105x5
105x5
105x5
13 min AMRAP
50 KB 1 pd
then
3 pwr cleans 85#
5 pull ups
7 push ups
10 squats
6 rounds + 3 pwr cleans + 5 pull ups + 2 push ups
1/10
Back squat 3x5
45x5
95x5
135x3
165x5
165x5
165x5
5 RFT
20 DU
20 sit ups
5:17
1/12
Bench 3x5
45x5
65x5
85x3
100x5
100x5
100x5
5 RFT:
Row 300M
10 HSPU (hand stand push ups)
20 KB 1 pd
30 DU
23:00
1/13
5 RFT:
9 push press 65#
12 KB 1 pd
15 box jumps-18"
10:44
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