Author name: Eric Marrero

Strength Weighted push up 5×5 increasing  AMRAP in 15:00 (ladder style): 3 Pull up RX+(1 Bar muscle up) 5 Shoulder […]

Strength  Back squat  Work up to heavy single  5 rounds for time: 21 American KB swing (53,35) RX+(70,53) 15/12 Calorie

Teams of two.  3 rounds for time: 40 Power clean (135,95) RX+(155,105) 50 Toes to bar 60 Single arm DB

Strength  Thruster  5×5 increasing  For time: 15 Power snatch (115,80) RX+(135,95) 45 Wall ball (20,14) RX+(25,20) 20 Lateral bar hop

Strength  3 sets: 12-15 Ring dip  12-15 Single arm DB/KB row  3 rounds for time: 80 Double unders  40 Russian

Strength  Tempo back squat  *4 second negative  5x5increasing  With 22:00 on the clock: 5 Rope climb  25 Front squat (135,95)

Strength Push press  Work up to heavy set of 3 AMRAP in 15:00 (ladder style): 5 Shoulder to overhead (115,80)

Strength  Squat clean  Work up to heavy single  5 rounds for time: 300 Meter run  20 Hand release push ups 

Teams of two.  With 40:00 on the clock, perform: 300/270/240 Calorie relay row (3×50/40 calories each partner) Then with remaining

Strength  Hang power snatch  Work up to heavy single  5 rounds for time: 50 Double under  12/9 Calorie bike 15