Strict Press

**Calculate off of 90% of 1RM + 10#’s

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5+ @ 85%

 

With a Partner,

10 Rounds for Time:

**Alternate rounds

Row 500m

10 Push-Press (105 / 75)

10 KB Front Rack Lunge

 

Back Squat

**Calculate off of 90% of 1RM + 20#’s

 

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5+ @ 85%

 

4 ROUNDS FOR REPS

**45 Sec Work / 20 Sec Transition

Assault Bike for CAL

Russian KB (60/45)

Double Unders

GHD Sit Ups

 

**Off Week

3 x 10 Good Mornings

 

Regionals Workout Friday’s

Event 4

 

For Time:

60-ft. Handstand Walk

10 T0es-To-Bar

10 Double KB Deadlift

60-ft. Handstand Walk

12 Toes to Bar

12 Doulbe KB Deadlift

60-ft. Handstand Walk

14 T0es-To-Bar

14 Double KB Deadlift

60-ft. Handstand Walk

16 T0es-To-Bar

16 Double KB Deadlift

 

Goal Time: Under 11:00

Time Cap: 16:00

Thrusters

3 – 3 – 3

 

For Time:

2k Row Buy-In

then:

21 – 15 – 9

OHS

3 Rope Climbs

Time Cap: 21:00

Strict Press

**Deload

**Calculate off of 90% of 1RM + 5#’s

 

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

 

Chelsea

EMOM for as many rounds as possible:

5 Pull-ups

10 Push-ups

15 Air Squats


**Track/score the round you fail on and then continue to see how many rounds you can complete in 30:00

Farmer’s Carries

3 x 400m

 

AMRAP 10:00

1 Deadlift (115/75)

1 Hang Power Clean

1 Front Squat

1 Push-Press

 

**Penalty of 5 burpees every time the bar is set down