17
09
2021
Weighted Step-ups
24 KB Weighted Step-ups (16/12 kg) 9 Ring Muscle-ups 3 Rounds Then, straight after, Row 500 m
16
09
2021
DB DT
4 Alt. Single-arm DB Push Jerks (22.5/15 lb.) 6 DB Hang Power Cleans 9 DB Deadlifts Perform 1 round every 2 min. 8 rounds
15
09
2021
Front Squats 5×5
Front Squats 5-5-5-5-5
14
09
2021
Toes-to-bars Push-ups Strict Pull-ups Clapping Push-ups
30 sec. Toes-to-bars 30 sec. Rest 30 sec. Push-ups 30 sec. Rest 30 sec. Strict Pull-ups 30 sec. Rest 30 sec. Clapping Push-ups 30 sec. Rest 5 Rounds
13
09
2021
Run Squats Snatch
Run 200 m 12 Back Squats (60/40 lb.) 6 Hang Power Snatches 6 Rounds
12
09
2021
200 Wall Balls 150 Walking Lunges with MB 100 Pull-ups
In partners: 200 Wall Balls (7/4 kg.) P1 performs Wall Balls P2 performs Squat Hold 150 Walking Lunges with MB P1 performs Walking Lunges P2 performs Plank Hold 100 Pull-ups P1 performs Pull-ups P2 hangs on Pull-up Bar * Share work as needed