Whats your bench ?
10 – 23 – 24 A. bench press 5 – 5 – 3 – 3 – 1 -1 – 1 – 1 – 1 B. Amrap 12 you go I go , full rounds 8 box jumps 8 HSPU , do 8 push press for a scale 95 / 65
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Rizzle
10 – 22 – 24 A. 10 rounds , rest 1 : 1 200m row 3 squat cleans ( same weight across , heavy )
Bulgarian Split Squats
10 – 21 – 24 A. Bulgarian Split Squats 6 x 6 reps Each leg B. AMRAP 10 10 SDLHP 95 / 65 10 push ups 100m run
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Hot and heavy
10 – 18 – 24 A. power clean 5 x 3 B. amrap 12 2 heavy power cleans 4 strict pull ups 8 weighted situps 15# Db
Thruster pyramid
10 – 17 – 24 A. thruster from rack 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10 B. amrap 7 3 thrusters 135 / 85 3 burpees over the bar
back squats swod
10 – 15 – 24 A. back squat 7 – 7 5 – 5- 5 3 – 3- 3- 3 B. 8 sets of each 20 seconds ring support 20 seconds rest 20 seconds hollow hold 20 seconds rest
Front Squats
10 – 10 – 24 A. Front Squat 7 – 7 across 5 – 5 – 5 across 3 – 3- 3- 3 across B. partner amrap 12 1 – 2 – 3 – etc wall walk50m ( 25 down and back ) lungerotate full rounds with partner partner 1 : 1 wall walk +
