A) Bile
Rest 2:00

B) *Secret*

A) 10:00 Olympic Strength
Clean Complex 5 sets
3 Reps: 1 RDL + 1 Hang Shrug + 1 Hang Clean

B) 14:00 AMRAP
5 Heavy Goblet Squats
6 Strict Pull Ups
8 1-Arm DB Strict Press
*3 Burpee Jump Squats after each EXERCISE

21-15-9
Thrusters (95/65)
Burpee Over Barbell
Abmat Sit Ups
2:00 Rest
21-15-9
Cal Row
KB Swings (53/35)
Abmat Sit Ups

 

 

A) 14:00 Strength
5 sets of
4 Bench
12 DB Rvs Lunge to Shoulder Press
4 Suitcase Carries (Heavy) (2L, 2R)

B) 9:00 EMOM
:45 Alt DB Snatch
:45 Hollow Hold
1 “L” Lap (sprint)

 

 

 

 

Partner Workout!
27 min Climb the Ladder
3,3,30…4,4,40…
3 Front Squats
3 Medball Burpees
30 Single Unders
*Reps are per partner
*Partners go one at a time on barbell moves and work at same time on other moves

 

 

26:00 Climb the Ladder
1,2,3….10
Lap
DB Clean + Jerk (per arm)
Push Ups