Strength
Every 3 minutes for 15 minutes
5 Back Squat
Conditioning
AMRAP 8
DU 10 20 30 40 50
DL 3 6 9 12 15 @205/135 (Rx+ 225/155)
Extra Credit options for the week
Gymnastics
1) EMOM 15
2 - 4 Ring MU *optional: add weight
2) EMOM 15
2 - 5 strict HSPU *optional add weight or deficit
3) 6 x 3 Weighted Pull Up negative (5 second descent)
*2 minute rest between sets
4) 3 Rounds
max HS Hold
3 minute rest between attempts
Lifting
1) Back Squat
1x4 @80%, 1x4 @82%, 2x2 @87%, 1x2 @90%
2) Every 3 minutes for 6 sets
Complex
1 Power Clean + 1 Push Jerk
1 Hang Squat Clean + 1 Split Jerk
Endurance
1) 25 Burpee Box Jump Overs
50 Calorie Row
25 BBJO
50 Calorie Bike
25 BBJO
2) 4 Rounds
20/17 Calorie Ski
150 m empty sled drive
Bootcamp
AMRAP 25
40 Single Unders/ 20Double Unders/ 4 Cal Ski
20 DB Bench
20 Wall Balls
20 Leg Raises
40 Single Unders/ 20Double Unders/ 4 Cal Ski
18 DB Bench
18 Wall Balls
18 Leg Raises
40 Single Unders/ 20Double Unders/ 4 Cal Ski
16 DB Bench
16 Wall Balls
16 Leg Raises
*Continue to go down by two reps each round: 20-18-16-14-12-10....