Strength:
1a) Bench Press (Pause 1 second on Chest) 75x5 85x3 95xME 75xME
1b) Max L-Hold
2a)Barbell Row 5x8 2b)Half Kneeling One Arm DB Press 5x8
Conditioning:
7 min AMRAP -9 Ball Slams -6 Handstand Push ups -3 Muscle Ups
Strength: 10min EMOM 1 Deadlift 1 Hang Power clean Shrug Pull 1 Hang Power clean * Increase weight as you go Conditioning: 25-20-15-10 Hang Power Cleans (135/95)(125/85)(115/75) 20-15-10-5 C2B Pull u
Strength: 1 RM Bench Press Conditioning: (16min total) 4 rounds of 3 Minute AMRAP's 9 Front Squats (115/75)(95/65) 6 Push Press Rest 1 Min after each 3 min amrap
Conditioning: "Pool Party Ready" 30min AMRAP: 200m Run together 50 Sit ups 22 Push Press (135/95)(125/85)(115/75) 22 Pull ups 200m Run together 50 Sit ups 20 Hang Power Cleans (135/95)(125/85)(115/75)