Warm-up
15 Calorie Bike (SPRINT)
-then-
5 Rounds
6 Empty Bar Thrusters
6 Jump Squats (JUMP HIGH)
Strength
Back Squat 5x5 @90%+ of 5RM
Try to go heavier then last week. If last week was hard only increase by 5lbs.
If last week was easy, increase by 10lbs or more.
LITE
3 Rounds
8 Bulgarian Split Squat (each leg)
8 DB Bent-over Rows (each arm)
MetCon
RX
AMRAP 25 Minutes:
18 Sit-ups
15 Calorie Bike
6/4 Muscle-ups
(RX+ 9 mu's)
SCALED
AMRAP 25 Minutes:
18 Sit-ups
15 Calorie Row
12 Ring Dips
LITE
AMRAP 3 Minutes x5
12 Russian KB Swings
9 Air Squats
6 HR Push-ups
Rest 60sec. between AMRAP's
Competition Side Work
4 Rounds For Time:
15 Bar Facing Burpees
9 Squat Clean Thrusters, 135/95lbs
5 Rope Climbs or 3 Legless
Rest 2min.
