A. Warm up: Coach’s choice
B. Three rounds (not for score
10 bird dogs (5/ side)
10 RDL
10 single leg glute hip bridge (5/side)
REST 2:30 after the three movements
14:00 AMRAP
200-meter run
8 lateral hops over bar
6 power cleans (155/115)
4/3 strict HSPU
A) Warmup
Coaches Choice
20:00 EMOM
1. 10/8 cal bike
2. 10-14 V-ups
3. 0:45 wall sit
4. 50 meter farmers carry
C) Cash-Out
3 Sets Of:
0:30 Oblique Side Bends (Right)
0:30 Rest
0:30 Flutter Kicks
0:30 Rest
0:30 Oblique Side Bends (Left)
0:30 Rest
Three sets of:
Tempo Bench Press x 8 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Superset with 8/ side DB single arm rows
Rest 2:30 between rounds
Record heaviest bench
In 3:00
100 meter run
30 double unders
5 single arm DB hang clean and jerk RIGHT (50/35)
5 single arm DB hang clean and jerk LEFT (50/35)
In remaining time ME Burpee C2B (RX)
RX+ ME Burpee ring muscle ups
Complete three rounds resting 1:00 between rounds
Score is total nuber of pullups or muscle ups
C. Tabata ab cash out
Hollow hold
Wild card