Warm Up
3 rounds for quality of:
20 Air Squats
10 Push-ups
5 Strict Pull-ups or Ring Rows
Samson Stretch, L 45 secs/R 45 secs
Weightlifting
I. EMOM 12
1st 12 Kettlebell Snatches
2nd 12 Ring Dips
RX 53 / 35 lbs
Scaled 35/25 lbs
II. Strict Press
10 - 8 - 6 - 4 - 2
Rest 1:15 between sets
Start at 60% 1RM for your first set of 10 and build over the remaining 4 sets.
Conditioning
For Time
5 - 10 - 15 - 20 - 25 Handstand Push Ups
50 - 40 - 30 - 20 - 10 Double Unders
400 m Run
Machine Subs:
35/28 Concept 2 Machine Calories
30/22 Assault Bike Calories
Skill Work
EMOM 10
14 / 12 Wallball Shots
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