Max Effort 1-Mile Run
100 Ground-2-Overhead – Med Ball (Heavy)
EMOM 5 Burpees!
5 rounds:
10 Hollow Rocks
10 V-ups
10 Tuck-ups
:10 Hollow Hold
1 min Rest
*work upto a heavy 5 rep weight and complete all sets at same weight.
For Time:
100 Thrusters – 95/135
*perform 3 Pull-ups every minute on the minute.
20min Timecap!
Complete all sets at same weight – cycle the 3 reps without putting the bar down!
AMRAP 10:
31 Box Jumps 20/24
31 Burpees
31 American Swing 16/24
Work to a heavy set of 2
AMRAP 12:
250m Row
50 Double Unders
25 AbMat Sit-Ups
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Good Mornings
PVC Pass Throughs
Small Arm Circles 10 each direction
Large Arm Circles 10 each direction
1x Crossover Symmetry Protocol
1 rep= 1 Snatch and 1 OHS
Power Clean + Push Press
5 Rounds:
1 Round of “Cindy”
1 Round of “DT” – 105/155#
*rest 60 seconds
Cindy = 5 pullup, 10 pushup, 15 squat
D.T. = 12 deadlift, 9 hang power clean, 6 shoulder to overhead
Accessory:
3 Rounds:
10 Cossack Squat
10 Single Arm KB Swing
Max Plank
