Bench press pyramid 15-12-8-6 building weights 8-12-15 descending “Dippity Doo Dah” 4RFT 10 ring dips 10 hand release push ups 10 hang snatches(75/45) Lv1(banded dips/knees(65/35) Lv2(bench dips/knees(55/25)
1 rep max front squat “Frank” Thrusters (95/65) 10,9,8….1 Box Jump(24/20) 1,2,3….10 Lv1(85/55) Lv2(65/35)
AMRAP 25 With a Partner 20 KB step ups(53/35) 30 KBS 40 Dubs 50 Sit ups Lv1(44/26) Lv2(35/18)
Skill: Dubs. 2min max dubs “3 Kings” AMRAP 3 3 burpee box jump overs 3 power cleans(155/115) Rest 1:00 AMRAP 3 3 Deadlifts 3 Bar facing burpees Rest 1:00 AMRAP 3 3 HSPU 3 Hang Cleans Lv1(125/85) HSPU w/ 2 mats Lv2(95/65) Handstand holds or push ups
Clean high pulls: 4 sets of 4 building EMOM 5 1 power clean + 2 hang cleans @mod. heavy weight “Just Another EMOM” EMOM16 Row 15/12 cals 20 sit ups 15 ball slams 20 kick ups
Skill: Kipping /butterfly pull ups “Bear Complex” This is NOT for time/ athlete picks their weight and try to ‘blend’ the movements together. 5 sets of 7unbroken complex 1clean + 1front squat +1press+1back squat+1press
Push ups 4 sets of 10(scale accordingly) “Keep Chugging” AMRAP 10, ascending 1,2,3…. KBS(70/53) Burpees Lv1(54/44) Lv2(44/35)
Back squat: 5×5 building “Glute Master” 15-12-9 O.H lunges(95/65) Med ball sit ups to wall(20/14) Wall Balls