Strict pull ups
Every 2 minutes for 14 minutes-
Workout of the day
For time- (18 min time cap)
Row 150m
20 DB snatch
10 Knees to elbow
Row 300m
20 DB snatch
10 knees to elbow
Row 450m
20 DB snatch
10 knees to elbow
Row 600m
20 DB snatch
10 knees to elbow
Strength:Deadlift
5×8
Workout of the day
For time
15,12,9,6,3 Power cleans
*30 Du after each set
Rx M 95,115,135,155,175
W 65,75,95,105,120
Rx+M 115,145,175,205,225
W 75,100,120,145,155
Workout of the day
8 Rounds
Run 200m
2 Rope climbs
8 Hspu
16 Russian KBS
Rx 53/35#
Rx+ 70/53#
Strength:Back squat
5×8
Workout of the day
4 Rounds
20/16 Cal Row
12 DB hang squat cleans
Farmer carry 50’
Rx 40/25#
Rx+ 50/35#
Strength:Deadlift
5×8
Workout of the day
12 Minutes
Complete
6 Rounds
12 T2B
12 burpees
Then…
Max wall balls in remaining time
Workout of the day
20 Min Running clock
Minutes 0-10(rest remainder of 10 minutes)
“Isabel”
30 snatches for time 135/95#
Minutes 10-20(rest remainder of 10 minutes)
“Grace”
30 Clean and Jerks for time 135/95#
Then…
3 rounds
Not for time
15 sit-ups
15 leg lifts
1 min plank
*rest 1 minute between rounds.
Strength:Bench press
5×8
Workout of the day
15 min amrap-
40 Du
4 Bar muscle ups
40 Du
8 Ring dips
Back squat 5×8
Workout of the day
2 Rounds for time-
30 DB Squats
30 Cal Row
Rx 40/25#
Rx+ 50/35#
Body weight strict strength 15 min Emom
(Choose 3 movements and alternate on the minute)
Workout of the day
partner workout
150 Cal Bike for time
Other partner must hold a plate overhead in order to start accumulating calories
Strength
Deadlift
5×10
Workout of the day
12 min amrap-
15/12 Cal row
12 Box jumps 24/20”
12 DB Lunges
Rx 40/25#
Rx+ 50/35#