Author: camcfhcs

9-15-21
Deadlifts 225/155
Pull Ups
Bar over Burpees

14:00 AMRAP
20 Handstand Shoulder Taps
30 Double Unders
20 Medball Cleans 20/14

Goal: 6 or more rounds

Back Squat
5-5-5-5-5-5-5
First 2 sets at 80% of 3 rep max
Last 5 at 85% of 3 rep max

Cash Out:
1 Mile Run (70% effort, make sure you time it)

4 Rounds
30 Alternating KB Swings 53/35
20 Overhead KB Lunges 53/35
30 Grappling Shoot Throughs

Partner Workout

18:00 AMRAP
10 Medball Cleans 20/14
20 Wall Balls 20/14
Medball Overhead Hold (until Partner finishes)
vs
14/10 Echo Bike Cal

Strict Press
3-3-3-3-3
Push Press
3-3-3-3-3

Cash Out:
3 Sets of
5 Strict Press + 7 Push Press @65% of 3 rep Max Strict Press

50 Walking Lunges
25 Sit Ups
50 Walking Lunges
25 Lying Toe Touches
50 Walking Lunges
25 V Ups
50 Bulgarian Split Squats
25 Sit Ups
50 Bulgarian Split Squats
25 Lying Toe Touches
50 Bulgarian Split Squats
25 V ups

12:00 AMRAP
3-6-9-12-15…
Burpee Pull Ups (rx is bar above reach)
Thrusters 95/65

Cash Out: 25 Strict Pull Ups
(Use bands if still working on pull ups, use a weight if proficient at strict pull ups)

For Time:
660m Run
15 Power Snatch 135/95
660m Run
15 Overhead Squats 135/95
660m Run

Buy In:
2:00 Max Rep Push Ups

14:00 AMRAP
15 KB Flip Squats 53/35
10 Push Ups
30 Double Unders