4 Sets @high effort
50 DU's
15 KBS (32/24kg)
15 Burpee to 6" touch
50 cal AB
Rest 3:30 b/w sets
*Do sets 2/4 in reverse order
HPA - Power
A1. Deficit Strict HSPU @ 30X0, 2 tough reps x 5 sets rest :50
A2. Wtd Strict CTB Pullups @ 30X0, 2 reps x 5 sets rest :50
B1. 3 fast burpee ring muscle ups x 5 sets rest :45 b/t sets
B2. 2 Fast Rope climbs to 15ft x 5 sets rest :45 b/t sets
+
EMOM x 10 mins:
4 Double arm Bent Over DB Rows (tough)
4 Clapping Push-ups
+
EMOM x 10 mins:
6 Fat Bar Pendlay Rows @ 135lbs/95lb
6 Hand Release Push-ups
Power
ReplyDeleteA1: 2 paralett strict HSPU
A2: 3 strict pull ups with 45#
B1: 3 burpee+MU
B2: substituted with 6 (ttb+c2b)
1. EMOM
55#Dmbs
2.EMOM
Rx'd
Power:
ReplyDeleteA1. @ 11"
A2. 5#. I do not have that pull for strict C2B down
B. Completed as rx
+
EMOM. 45#
+
EMOM. Completed.
Power:
ReplyDeleteA1. @ 6"-7"
A2. 5#, difficulty getting to get chest to touch, had to do a almost kipping chest bump
B. :38 seconds to 1 min +
B2. :22-:29 secs
C. Compelted both emoms, pendlay row done at 65#