**Off Deadlift

Reverse Hypers

5 x 7

 

For Time:

Morrison

50 – 40 – 30 – 20 – 10

Wall Balls (20/14)

Box Jumps (24/20)

Kettlebell Swings (53/35)

Time Cap: 40:00

Front Squat

5 – 5 – 5

 

5 – 4 – 3 – 2 – 1

Rope Climb

10 Power Cleans (135/95)

 

Strict Press

**Deload

**Calculate off of 90% of 1RM

 

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

 

21 – 15 – 9

Thrusters

Bar Hopping Burpees

Kipping Pull-up

4 x max reps

+

Farmer’s Carries

3 x 200m

 

Tabata

Assault Bike for CAL

Toes to Bar

KB Snatch (53/35)

Back Squat

**Deload

**Calculate off of 90% of 1RM

 

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

 

5 Rounds For Time:

Nancy

400m Run

15 OHS (95/65)


Time Cap: 17:00

Deadlift

5 x 1 @ 80%

 

For Time:

Grace

30 Reps Clean and Jerk (135/95)

Time Cap: 9:00