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

Thrusters

3 – 3 – 3

 

With a partner, 10 total rounds for time (**Rounds each):

Row 250m

10 Ring Push-ups

15 Air Squat


**Rounds must be completed as an entire set by an individual partner. Alternate round

Strict Press

**Calculate off of 90% of 1RM

 

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

 

7 Rounds for Time:

3 Wall Walks

10 Power Clean (95/65)

10 Back Squat


Time Cap: 18:00