A.

Take 15 minutes and build to a heavy 3 rep Deadlift

3 sets not for time
5 Deadlifts65-70% of you 3 rep
10-12 GHD Sit-Ups

B.

3 sets

6-8 Double Kettlebell/Dumbbell Strict Press

10 Single Arm Rows each arm

A. 

3 sets not for time:

2-3 Rope Climbs

30-45 second L-Sit

Practice Handstand Walk or Nose-to-Wall Handstand Hold

B.

Every 4 minutes for 16 minutes:

10 Burpee Toes-to-Bar

400m Run

A.

Every 2 minutes for 20 minutes:

Snatch x 1.1.1

*rest 10 seconds between lifts

B.

For time:

Row 1000m

then...

3 Rounds

50 Double Unders

15 Chest-to-Bar Pull-Ups / Pull-Ups

A.

Take 15-20 minutes to establish a 1 Rep Max Power Clean

B.

Every minute on the minute for 15 minutes:

Minute 1 - 5 Power Cleans @ 70-75% of A

Minute 2 - 200m run

Minute 3 - 3-5 Wall Climbs

Workout of the Day

A. 

4 Sets

Front Squat x 2 @32X1 + Front Squat x 2
Rest 1 minute
Weighted Chin Up x 2 + Max Chin-Ups
Rest 3 minutes

B.

AMRAP 10

40 Russian Kettlebell Swings 24/16 kg
30 Shoulder-to-Overhead 115/75
20 Goblet Squats

C.

Eight sets of:
20 seconds of Hollow Rocks or Holds
Rest 10 seconds

 

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