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A. 5 Sets of:

 

A1. 10/10 DB/KB Front Rack Bulgarian Splits Squats

A2. HOH Rope Pull

 

B. 5 Rounds for time of:

 

50 Air Squats

20 Plank to Push-Up

A. Bench Press:

 

8-8

 

B. SB Carry AHAP:

 

60m-60m-40m-20m

A. Squat:

 

8-8

 

B. Teams of 3, 15x20m Prowler Sprint relay style for time (5x20m each)

A. 3 Sets of:

 

A1. 8-12 DB Incline Bench Press

A2. 8-12 Pronated Wide Grip Bent-over BB Rows

 

B. 3 Sets of:

 

A1. 20 BB Wrist Curls

A2. 20/20 DB Reverse Forearm Curls

 

C. 5 Rounds for time of:

 

20 Sit-Ups

10 Burpees

 

Time Cap: 8:00min

A. Deadlift:

 

8-8

 

B. Sumo Deadlift Off Blocks:

 

3-3-3-3

A. Teams of 2, for time:

 

10-9-8-7-6-5-4-3-2-1

 

Supinated BB Curls while partner holds BB w/ forearms parallel to the ground, then switch.

 

B. AMRAP 20:

 

20m 1 SB Front Rack Lunge L + 1 SB Front Rack Lunge R + 1 SB Front Squat 0.33 BW

10 Inverted Burpees

10 Pull-Ups

20m SB OH Carry 0.33 BW

A. For quality:

 

100 DB OH Strict Presses

100 Lat Pull-Downs

 

Partition any way.

 

B. For time:

 

30-20-30

 

KBS 32/24kg

WBS 9/6kg

A. Hovering BB Deadlift

 

10-10

 

Stop with plates just above floor, no full lock-out on top.

 

B. For time:

 

30 SB Clean&Push Press

 

5-5-5-5-5-5 with different weight every time. Start light(about 0.33 BW) and increase weight all the way up to last set with the heaviest SB you can bring overhead.

A. Back Squat:

 

10-10

 

B. 2-3 Sets of:

 

20m Yoke Carry

A. Skill: Handstand Walk

 

B. Teams of 2, AMRAP 25:

 

A 10m Handstand Walk

B 10m Handstand Walk

A 20m Zercher SB Carry 0.5 BW

B 20m Zercher SB Carry 0.5 BW

A 20 Lateral Box Jumps(total)

B 20 Lateral Box Jumps(total)

A 15 Strict TTB

B 15 Strict TTB