Author name: Eric Marrero

Strength  Front squat  5×5 increasing  For time: 600 Meter run (2x300m) 50 Wall ball (20,14) RX+(25,20) 5 Rope climb 500

Strength  Rower hamstring curl (upper back on box) 4×15-20 AMRAP in 20:00: 21 Deadlift (135,95) RX+(155,105) 15 Hang power clean

Strength  Barbell bench press 4×10-12 3 rounds for time: 30/24 Calorie row  8 Single arm DB devil press (50,30) RX+(55,35)

Teams of two. One athlete works at a time.  AMRAP in 35:00: 3 Burpee toes to bar  5 Front squat

Strength  Back squat  Work up to heavy set of 5 With 20:00 on the clock, perform: 2000/1600 Meter row  With

Strength  Power snatch (touch & go) Work up to heavy set of three  5 rounds for time: 200 Meter med

Strength  Weighted chin up  5×3-5  For time: 1 Rope climb  50 Double under  10 Toes to bar  10 DB alternating

Strength  Power clean & split jerk  Work up to heavy single  “Biking DT” 5 rounds for time:  15/12 Calorie bike 

Strength  Barbell step up  3×8 each leg, increasing, non alternating (keep working leg on top of box)  AMRAP in 20:00