Strength
Deadlift 5-5-5-5-5 rep
Mobility
Deadlift/Pulling Prep
Endurance
Short Interval | Run | 100m sprint, rest 60 sec; repeat until form/pace deteriorates
Long Interval | Run | 800m, rest 90 sec; repeat until form/pace deteriorates
Time Trial| Run | 2k for time
Gymnastics
Every minute on the minute for 10 minutes:
-5 weighted pull-ups or chin-ups
Choose one weight to use the whole EMOM
In front of clock set for 12 minutes:
1 minute of pull-ups
1 minute of squats
2 minutes of pull-ups
2 minutes of squats
3 minutes of pull-ups
3 minutes of squats
Strength
Snatch 1-1-1-1-1-1-1 reps
Mobility
Lower Leg and Ankle
Endurance
Short Interval- Run: Repeat :60 on, :90 off until form/pace deteriorates
Long Interval- Row: Repeat 4:00 on, 3:00 off until form/pace deteriorates
Time Trial- Run: 5k (try to set a PR)
Gymnastic
5 rounds for time of:
10 Handstand Push Ups with Wall and Kip
10 Burpees
10 Kipping Pull Ups
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches
Post reps for each set to comments.
As many rounds as possible in 10 minutes of:
5 burpee pull-ups
10 back squats (95/65)
40m tire pull sprint (50lbs)
