A.1 Back Squat 20 Rep Max**
Work up to a heavy 20 reps. You should have an idea of what to aim for based on past attempts. Do 3-4 sets using lower reps but working up to a heavy weight then go for broke.
A.2
6 Rounds
6 3/4 Body Weight Cleans
6 Strict Pull Ups
6 Clapping Push Ups
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30 Power Cleans #135/#95
Then
2 Rounds Each
Run 400M
21 KB Swings
Then
2 Rounds Each
10 Thrusters #95/#65
7 Burpees
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A.1 Bench Press 5, 5, 5, 5, 5
A.2
Run 5 x 400M
Rest 1 minute between rounds
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“Fight Gone Bad”
3 Rounds- 1 Minute per station
Row for Calories
Push Press #75/#55
Box Jump
SDHP #75/#55
Wall Ball
Rest 1 Minute
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A.1 Power Clean 5×5 Across
A.2
OTM 12 Minutes
Even
3 OH Squat #115/#80
Odd
6 Strict Chin Ups
6 Ring Dips
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A.1 Strict Press 3, 3, 3, 3, 3
A.2
15 Minute AMRAP
20 Overhead Lunge w/ Plate #45/#25
10 Plyo Push Ups
20 Russian Twist #45/#25
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