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A. Three sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Dumbbell Bench Press x 12-15 reps @ 2011

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:

12 Kettlebell Swings

9 Dumbbell Man-Makers (push-up, row right, row left, power clean, push press)

6 Toes to Bar

A. Every 2 minutes, for 16 minutes (8 sets):

3-Position Clean (high hang, mid-thigh, and then from the floor)

B. In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean

*Every time the barbell hits the floor, perform 5 Push-Ups (Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

A. Every minute, on the minute, for 12 minutes:

Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110 (these should be slow and controlled)

Minute 2 – Handstand Hold x 30-45 seconds (freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)

Minute 3 – Unbroken Double-Unders x 50 reps

B. Every 2 minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 2 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Sets 5-8 – 1 rep @ 90-95%

C. For time:

30 Calories of Assault Bike

3 Legless Rope Climbs

21 Front Squats (135/95 lbs)

20 Calories of Assault Bike

2 Legless Rope Climbs

15 Front Squats (135/95 lbs)

10 Calories of Assault Bike

1 Legless Rope Climb

9 Front Squats (135/95 lbs)

D. One set of:

300 Meter Sandbag Carry (80-120 lbs) (no stopping)