BACK SQUAT 5-5-5-5-5 REPS This is a “heavy day.” All sets should be done at a weight that is challenging. .....
5 – 1 MINUTE ROUNDS OF 3 thrusters 40-yard shuttle sprint (10 out, 10 back, twice) Max jumping chest-to-bar pull-ups .....
Clean & Jerk 5-5-3-3-3-1-1-1-1 Reps This is a “heavy day.” All sets should be done at a weight that is .....
21-15-9 reps for time of Hang squat cleans Push presses Men 25-lb dumbbells or Kettlebells Women 15-lb dumbbells or Kettlebells
3 Rounds For Reps Of 1 minute of sumo deadlift high pulls 1 minute of push presses 1 minute of .....
6 – 200 M Sprints Rest as needed between efforts
15-12-9 Reps For Time Deadlifts Shoulder presses Men 155-lb deadlift and 75-lb shoulder press Women 105-lb deadlift and 45-lb shoulder .....
4 Rounds For Time Of 15 banded pull-ups 30-ft. front rack lunge 15 knee push-ups 30-ft. front rack lunge Men .....
For Time 20-cal. bike 15 burpee box jump overs 10 odd object cleans Men 20-in. box Women 16-in. box .....
Robbie Complete as many rounds as possible in 25 minutes of: 8 freestanding handstand push-ups 1 ascent, 15-foot L-sit rope .....
3 Rounds For Time Of 20 one-legged squats with a box 30 ab-mat sit-ups
21-12-9 Reps For Time Of: Muscle-up transitions Single-arm overhead squats Men 15-lb. dumbbell/KB Women 10-lb. dumbbell/KB
