Warm up: Row 400m, Bear Crawl, down and back, thenMonster walks in a square, 20 each clam shells each side, 100 SUThen 3x10 ring rows, air squats.
Strength Couplet: Back Squat/Strict pull up5x6
EMOM for 10 sets, alternating movements
Perform 6 back squats or 6 Strict Pull ups.
Use a vest if possible for the pull ups.
Back squats should be somewhere between 75-80%
21-15-9-15-21 Power Cleans 135/95 wall balls
after each set do 40 DUs(2/4/15)
50 Banded Good mornings
50 Walking lunges
50 OH sit ups
Warm Up: 200m Run, Tabatas: Ball slam, burpee, broad jump, KBS –Alternate 4 rounds
Bench Press5x6, E2M
Warm Up: Row 400m , 30s Work, 15s Rest of: Banded goodmornings, PVC/ light barbell OHS, hang power clean (empty bar) SLRDL with light weight (Drinky Bird)
Deadlift/OHS Perform EMOM, alternating movements. 5x6 each
AMRAP 20: Power clean, 2 Front rack stepping lunges, JerkBuild weight
Warm up: Complex: Deadlift, Power Clean, clean, Front squat, press, push press, OHS. 8minutes
14 db snatches, alternating
7 DB clusters single arm, each side
EMOM 15: TGU 1 each side. This will be lighter than usual. The first 5 sets are warm up weight