Strength
Back Squat 10-10-10-10
Superset with Bulgarian split squats 10 each leg
Conditioning
6 min amrap:
Row 30/20 Calories
15 Box Jumps
rest 3 mins
6 min time cap:
21-15-9
Pull ups
Deadlifts 100/70k
Handstand walking progressions
Strength and skill
Handstand walking progressions and practice
Conditioning
5rounds for time (CAP 14):
15ft Handstand walk/5 Hspu/10 pike pushups
20 DB snatch
7 rounds of 7
Conditioning
7 rounds for time, CAP 40:
7 hspu
7 thrusters 60/40kg
7 knees to elbows
7 deadlifts 60/40kg
7 burpees
7 kettlebell swings
7 pullups
Romanian Deadlift
Strength and skill
Romanian Deadlift 5×8 ascending
Conditioning
For time, CAP 15:
400m run
21 toes to bar
21 box jumps
400m run
15 toes to bar
15 box jumps
400m run
9 toes to bar
9 box jumps
Pause Front Squat and Running Karen
Strength and skill
Pause Front Squat 1-3-1-5
5×5 ascending
Conditioning
Running Karen CAP 20
150 wall balls for time
Every time you break, run 200m
Push Press and a ladder
Strength and skill
Push press 5×3
Conditioning
8min ladder, 3-6-9-12-15 etc…
Pullups (or 1,2,3 etc muscle ups)
Burpees
Ab-mat situps
Hang clean
Strength and skill
Hang squat clean
Conditioning
6min AMRAP:
10 hang power clean 50/35kg
20 double unders
Rest 3 mins
6min AMRAP:
10 hang squat clean 50/35kg
20 double unders
Front rack lunges
Strength and skill
Front rack lunges 6×6 each leg
Conditioning
For time, CAP 20
21-18-15-12-9
Chest to bar pullups
Deadlifts 100/70kg
Box jumps 24/20″
Gymnastic pulling
Strength and skill
EMOM8 – strict pulling progressions
Conditioning
8rounds for time CAP 10:
10 toes to bar
10 downups
Tempo Front Squat
Strength and skill
Tempo Front Squat 3211
2×5, 2×3, 1×2
Conditioning
2rounds for time CAP 10:
400m run
21 thrusters 40/30kg