Warm-up
Banded OH Distraction, 2min./side
-then-
3 Rounds:
500m Row
50ft HS Walk
(scale HS walk to 5 wall walks or 15 HR push-ups)
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
Alternating Every 2min. for 12min.
8-12 L-Seated DB Presses
10 DB Step-ups (each leg)
MetCon
RX
AMRAP 12 Minutes:
10 Thrusters, 95/65lbs
10 Handstand Push-ups
1k Bike
(RX+ 15 thrusters/15 HSPU's)
SCALED
AMRAP 12 Minutes:
10 Thrusters, 75/55lbs
10 HR Push-ups
500m Row
LITE
AMRAP 10 Minutes:
5 Strict Pull-ups
10 HR Push-ups
15 Wallballs
Cool Down
Standing Straddle, 3min.
Competition Side Work
AMRAP 4 Minutes x3:
12 Back Rack Lunges, 135/95lbs
12 Toes to Bar
5 Muscle-ups
Rest 2min. between AMRAP's
(continue where you leave off each round)
LITE Side Work
Every 2min. for 10min.
6-12 Strict Pull-ups
