Supine Ring Row

5 x 4

+

Farmer’s Carries

3 x 200m

 

3 x 7:00 AMRAP

200m Sprint

7 Pull-ups

9 Burpees

11 Russian KB (70/53)

**Rest 2:00 between sets

 

Back Squat

**Calculate off of 90% of 1RM

 

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

 

EMOM 12:00

1 Power Clean + 3 Front Squats (185/135)

3 Box Jumps (30/24)

DEADLIFT

5 x 3 @ 75%

 

CINDY

AMRAP 20:00

5 Pull-ups

10 Push-ups

15 Air Squats

Front Squat

5 – 5 – 5

 

7 Rounds For Time:

30 Russian KB (70/53)

30 Double Unders

Time Cap: 19:00

 

Strict Press

**Calculate off of 90% of 1RM

 

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

 

5 Rounds for Time:

5 Squat Clean (185/135)

7 Bar Hopping Burpees

9 Alt. Pistols


Time Cap: 17:00

Strict Pull-up

5 x 3

+

Farmer’s Carries

3 x 200m

 

5 Rounds for Time:

2 Rope Climbs

10 DB Hang Power Clean (40/25)

400m Run

**Rest 1:00 between rounds


Time Cap: 27:00