Performance

Strength  Tempo front squat  5×5 increasing  *3 second negative, 3 second pause AMRAP in 20:00: 12 Lateral double bar hop […]

Strength  Strict press  Work up to heavy single  3 rounds for time: 15/12 Calorie row 75 Double under  15/12 Calorie

Strength  Power clean  5×3 increasing (touch & go) For time: 400 Meter run 15 Deadlift (225,160) RX+(245,170) 25 Wall ball

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)