Performance

Strength  Front squat  5×3 increasing  3 rounds for time:  1000/800 Meter row  5 Barbell complex (115,80) RX+(135,95) 30 DB step […]

Strength/skill  4 sets: 12-15 Ring dip (add weight if necessary) 2-3 Rope climb  AMRAP in 15:00 (ladder style): 5 Toes

Strength  4 sets: 10-15 Ring push up (elevate feet so that rings are at the same height, add weight if

Strength   Back squat  5×8 increasing  For time: 9 Hang squat clean thruster (135,95) RX+(155,105) 21 Lateral double bar hop

Strength  Overhead squat  5×3 increasing  For time: 1000/800 Meter row  60 Single arm DB push press (50,30) RX+(55,35) 30 Front

Strength  Bench press (paused) 5×6-8 increasing  *Pause at the chest for 2 seconds  AMRAP in 15:00: 20 American KB swing

Strength  3 sets: 12-15 DB/KB single arm row each arm 10 Dual DB/KB step up each leg  5 rounds for

Strength  Power clean  Work up to heavy single  For time: 400 Meter run 50 Deadlift (205,145) RX+(225,160) 400 Meter run

Strength  Barbell box squat  5×5 increasing *Set box/bench below parallel   RX AMRAP in 20:00 (ladder style): 3 Pull up