10x 2 Wide-Grip Bench Press
WOD:
7 RFT:
10 DB Push ups
10 Renegade Rows (5/arm)
10 Box Jumps
Finisher/Accessory:
120 Side-lying DB reverse flys
(60/arm, switching every 20 reps)
Work to a 1RM Squat Clean + 1 Front Squat
4 RFT:
200M Sprint
15 DL (at load used for part 1)
Accessory: 50 Barbell split squats (25/leg)
Every 2 Minutes for 20 Minutes:
Odd Cycles:
50 Double Unders
10 Pull ups
Even Cycles:
50 Double Unders
6 Strict HSPU
18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row
21:00 EMOM
Minute 1: 7/5 assault bike cals
Minute 2: 10 V-ups
Minute 3: 9/7 erg cals
Add one rep/cal every minute
2 RM strict press
Accessory/Finishers:
4 Rounds:
:30 work/:30 rest
Dumbbell bent over rows
Dumbbell push press
Dumbbell bent over reverse flys (see video link in notes)
Accessory: 100 Banded tri pull downs
5×5 Snatch grip deadlift
7:00 AMRAP
10 Power snatch #75/#55
30 double unders
For Time:
80 air squats
40 KBS (#55/#35)
20 pull-ups
64 air squats
32 KBS
16 pull-ups
50 air squats
25 KBS
12 pull-ups
32 squats
16 KBS
8 pull-ups
16 squats
8 KBS
4 pull-ups
8 squats
4 KBS
2 pull-ups
WOD:
10 RFT
3 Power Cleans [165/115]
10 Wall Balls [20/14]
10 x 2: Banded Push Press
WOD:
8 min Alt EMOM
Odd: 3 S2OH [135/95]
Even: 12/10 Cals on Assault Bike
Accessory:
100 Banded Pull Aparts
WOD:
2 Rounds
400m Run
40 Russian KBS [70/53]
20 Box Jump Overs [24/20]
2 min Rest
1RM Low Bar Back Squat
WOD:
21-15-9
DB Thrusters [35/20]
Pull-Ups
Accessory:
Hollow Hold – Banded Pull Over: 3×15
15 min AMRAP
21/18 cals on erg
15 Alt DB Snatches [50/35]
9 Burpees
Finisher:
50 Push Ups for time
10×2 Front squat to LOW box
Partner Accessory/Finisher:
6 Rounds of 15 Dimmels for time
(3 sets per athlete/switch every round)
Into…
Partner Finisher 2:
6 Rounds of 15 Romanian Deadlifts
(sets per athlete/switch every round)
Into…
200 Air squats (switch as needed)
21-15-9
Assault Bike (cals)
KB Swings (70/53#)
V-ups
3 min rest
21-15-9
Row (cals)
KB Swings
V-ups