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2
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Deadlift : 7x2 at 75% 1RM, rest 1:30
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FT: Rows, Burpees, Rows, and 15 more
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Every 1:30 for 9 mins: Ground-to-Standing Rope Climb
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5
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Tempo Front Squat 7x1, rest 2 mins
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10 RFT: Toes-to-bars and Walking Lunges
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6
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4 RFQ: Strict Chin-ups and Deficit Push-ups
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4 RFQ: Bent Over Barbell Rows and Strict Dips
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AMRAP 10 mins: Bike Calories and Hang Power Cleans
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7
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Bradshaw
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8
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Chipper: 400 m, Wall Balls, Burpees, and 2 more
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12
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Bench Press : 10x1 at 90% 1RM, rest 1:30
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AMRAP 8 mins: Double Unders and Burpee Box Jump Overs
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13
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5 RFQ: Deadlifts, Handstand Walks, Unbroken Wall Balls and Bike Calories
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14
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AMRAP 12 mins: Thrusters, Pull-ups and 200 m
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AMRAP 12 mins: Thrusters, Chest-to-bar Pull-ups and 200 m
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AMRAP 12 mins: Thrusters, Bar Muscle-ups and 200 m
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19
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Clean & Jerk : 1 Rep Max
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AMRAP 15 mins: Burpee Box Jump Overs and Squat Cleans
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20
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5 RFQ: Bench Press With Banded Kettllebells, Sandbag Walking Lunges, Toes To Bar (Unbroken)s and Bike Calories
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21
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Nutts
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