A. Four sets of: Bench Press x 6-8 reps Rest 20 seconds Dynamic Push-Up x 4-6 reps Rest 3 minutes B. Four Sets: Against a four-minute running clock, complete the following: 400 Meter Run Pull-Ups x Max Reps Rest exactly 2 minutes between sets.
A. Three sets of: Romanian Deadlift x 6-8 reps Rest 60 seconds Ring Dips x Max Reps / Dips Rest 60 seconds B. For time: Row 1000 Meters Hang Power Cleans x 30 reps (Rx 135lb / 95lb) Wall Ball Shots x 50 reps
A. Three sets of: Back Squat x 6-8 reps @ 30X0 Rest 90 seconds Single-Arm Dumbbell Row x 8-10 reps each arm Rest 90 seconds B. Three rounds for time of: 30 Walking Lunges 15 Toes to Bar / Knees to Elbows / High Kness Run 400 Meters
A. Take 15 minutes and build to today’s 1-RM Clean and Jerk – Work on your Clean and Jerk technique B. “Lucky Sevens” AMRAP in 7 minutes of: 7 Box Jumps (24″/20″) 7 Burpees 7 Kettlebell Swings (Rx 24/16 kg)
A. Four sets of: Bulgarian Split Squats x 6-8 reps each leg Rest 60 seconds Single-Arm Trap 3 Raise x 10-12 reps each arm Rest 60 seconds B. Three sets for times of: Row 500 Meters 30 Wall Ball Shots (Rx’d 20/12 lbs) Rest 3 minutes