5×12
Deficit Deadlift @40-50%
For time:
10 Rounds of:
5 HSPU
5 Power Cleans 155/105
5 BFB
At home version:
5×12
Deadlift Jumps
(Use any weight available that can be easily held in your hand. Complete a deadlift and finish with a jump.)
For time:
10 rounds of:
5 Push ups with feet elevated.
5 Jump Tucks
5 burpees
5×10
Weighted Good mornings
EMOM 20
50 Ft DB Walking Lunge on ODD
10 Alt DB Snatch on Even
Mid hang Power Cleans 5×[email protected] 70%
For time:
500m Run
50 Wallball
50 Push Ups
50 Plate Sit Ups
500m Run
5×10
DB Floor Press
AMRAP 17
50 Double Unders
15 OHS 95/65 15 Pull Ups
5×3 Mid Hang Squat Snatch @ 75%
For time:
21-15-9
Deadlift @ 50%
Box Jumps
Rest 2
For time:
21-15-9
Burpees
Cal Row
Evan
AMRAP 5
20 Burpees
15 Clean and Jerk 95/65
ME Box Jumps
Rest 2
AMRAP 5
20 Burpees
15 Snatch 95/65
ME Cal Row
Rest 2
AMRAP 5
20 Burpees
15 Thrusters 95/65
ME T2B
Rest 2
AMRAP 5
20 Burpees
15 OHS 95/65
ME Wallball
5x ME Ring Rows
AMRAP 20
10 Deadlift 135/95
10 DB STOH 35/20
10 T2B
Back squat
4×[email protected]% (+5/10#)
For Time!
5 rounds of:
20 plate ground to OH
15 Push Ups
75 Double Unders
