30 Cal row 30 Dual DB front squats 50/35 30 pull ups 20 Cal row 20 Dual DB front squats .....
5 x2:00 AMRAP 15 T2B 10 OH stationary lunges 95/65 Max Bar facing burpees
30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#
AMRAP 16 4 x 50m Shuttle run (25m down, 25m back) 8 T2B 50m Dual FR KB carry 53/35
EMOM 20: M1: Max Pull ups M2: Max Push ups M3: Max Airsquats M4-M5: 250m row Fitness: jumping pull .....
AMRAP 10: 5 DB burpees 50/35 10 Sit ups Fitness: 35/20 Scaled: 20/10
10 x 200m run *Rest 1:1 (no more than :90) TC 26 Fitness: 150m Scaled 100m
The Payne Train For Time 300 meter Run 5 Rounds of Cindy* 300 meter Run 4 Rounds of Cindy* 300 .....
Split Jerk – 1 rep max Work up to 1 rep max split jerk
Back Squat 1 Rep Max Suggested rep build up with increasing weight 9-6-3-3-3…. TC 20
For Quality 4-5 Rounds: 10 Single Arm Russian KB Swing -R 10 Single Arm Russian KB Swing -L 10 Prone .....
