Strength
Strict Press —> EMOM x 10:
2 strict press (same weight across)
Conditioning
5RFT
40 double unders
12 dual DB hang squat cleans
12 dual DB push press
RX: 50/35#
Sundee
Station 1 (9:00 cap)
Accumulate 1,750m/1,500m Row
@ 0:00 & every 1:30 complete 12 Half Burpees
Rest 3:00
Station 2
OTM 9:00 Alternating
Min 1- 45s Battling Rope
Min 2- 45s Situps
Min 3- 45s Wall Sit Hold (1 DB held down)
Rest 3:00
Station 3 (9:00 Clock)
AMRAP
300m Sprint / WALK back to start as your rest then take off again!!
Saturday 🏄♀️
9AM
Station 1
Partner 1: 1, 2, 3, 4, 5 burpee/KB swing combo
Partner 2: AMRAP ski erg
Station 2
EMOM x 12
Min 1: 15 heels elevated goblet squats
Min 2: 20 box step ups
Min 3: REST
Station 3
5 Rounds
10 dual DB deadlift
200 M run
Rest 1:00 between rounds
10AM
Buy In: Bridge run!
3 Rounds (reps split)
10 push press
20 back squats
20 chest to bar pull ups
3 Rounds (reps split)
10 power snatch
20 overhead squats
20 pistols*
RX: 115/85#
*Scale to weighted reverse lunges