110623-111023

Monday

Strict Press Week 3 4x4 2 Warm-Up Sets Then Start Building. The goal is to increase 5-15lb from last week.

Banana Boat (AMRAP - Rounds and Reps) AMRAP 8 Buy In: 25 Burpees then… as many UB Complexes of: 5 Hang Power Clean (115/80) 5 Shoulder To Overhead Fitness: AMRAP 8 25 Up Downs then...

as many UB Complexes of:

8 Slamball 8 Slamball Press RX+ (165/115) Each Complex = 1 Completed Rep.

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Tuesday

Upper Body Accessory EMOM x 10 Min 1 - 4-10 Strict Pull-Up Min 2 - 10 Lying DB(1) Pull Over

Rock N' Roll For Time: 30 DB Snatch (50/35) 30 AbMat Sit-Up 30 Wall Ball 20/14 300m Run 20… 20… 20… 200m Run 10… 10… 10… 100m Rx+: 30/20lb WB Cap = 16 Minutes

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Wednesday

Deadlift Week 3 5x4 Set 1-2 @ 70% Set 3-4 @ 75% - 80% Set 5 @ 85% - 90%

Hang Ten (AMRAP - Reps) 21-15-9

Kettlebell Swings 53/35

Toe To Bar

Fitness:

35/20lbs

Medball Situps

Rx+: 70/53lbs

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Thursday

For Time W/ a Partner

50/40 Cal Row

100 Double Unders

20 Cleans 155/105

50/40 Cal Echo Bike

100 Double Unders

15 Cleans 185/125

50/40 Cal Ski Erg

100 Double Unders

10 Cleans 205/135

50/40 Cal C2 Bike

100 Double Unders

5 Cleans 225/155

Cap = 30 min

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Friday

Back Squat Week 3 Set 1-3: 8 Reps @ 65% - 70% Set 4-5: 4 Reps @ 80% - 85%

Jackie (Time) For Time: 1,000m Row 50 Thrusters 30 Pull-Ups Men - 45# Women - 35#