A. Work up to Heavy OHS for day (from Ground)
* after each attempt = 3 Strict Pull-ups
B. “Josh”
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
C. 100 Scap Pulls
A. 8:00 EMOM – Snatch Pull + Power Snatch+ Snatch
B. “Randy”
75 Power Snatch for time (75/55)
C. 3 Rounds NFT: 1:00 Plank + :30 Flutterkicks + :30 Hollow Hold
*rest as needed between rounds
HERO WEEK – Thanks to all who have served our Country! We will be completing Hero Workouts all week in your honor….
“Wood” – 5 Rounds for time (A:5 Rd/B:4 Rd/C:3 rd)
Run 400 meters
10 Burpee box jumps (24/20)
10 Sumo-deadlift high-pull (95/65)
10 Thruster (95/65)
1:00 REST
A. Muscle Up Skills
B. 7 Rounds- 2:00 WORK / 2:00 REST:
4 Muscle Ups (mod MU on low rings)
100 Meter Shuttle (use the East Side)
Max Back Squat in time remaining (135/95- from Rack)
C. Core – Coaches Choice
A. Weighted Pull-ups 3 – 3 – 3 – 3 – 3 (mod=strict/band strict)
B. 4 Rounds For Max Reps:
1:00 DB Push Press
1:00 ManMaker (RowRt/Push-up/Row LT/Push-up = 1)
1:00 Farmer Carry
1:00 REST
C. 6:00 OH Lunge Relay (45/25) – 20M (next person starts at 10M)
*Once entire team is at 20M, they start back
A. Sumo Deadlift 3 – 3 – 3 – 3 – 3 (work technique/stay vertical)
B. Increasing Ladder – 14:00
1 – 2 – 3 – 4 – 5 … Deadlift (225/155)
* In between each set = 10 WallBalls (20/14)
C. 500 – 750 Row
A. 5:00 AMRAP
10 Cal Row
5 Pike on the Rower Seat
B. 5:00 AMRAP
30 Double Unders
10 Burpee
C. 5:00 AMRAP
Rope Climbs (MOD: 4 Pull-ups on Rope/switch hands at 2)
D. 5:00
Stationary/Assult Bike
1:00 Transitions Between Sections
A. Overhead Squat 5 – 5 – 5 (From Rack)
* after each set = 10 One-Leg Box Jumps
B. 3 Rounds for time:
25 Box Jumps (24/20)
25 Kettlebell Swings (24/16kg)
25 Goblet Squats (24/16kg)
C. NFT – 20 Strict T2B (break up as needed)
