WARM-UP -
Banded 7s
-into-
8:00 AMRAP
5 Up Downs
10 Single Arm Dumbbell
Bench (each)
10 Walking Lunges
5 Sit Ups
STRENGTH -
Build up to a Heavy 2-rep
Pause Bench Press (2-3
second pause at bottom)
WARM-UP -
8:00 AMRAP
1:00 Bike
10 Cossack Squats
10 Alternating V-Ups
5 Roll and Reach
3 Pause Back Squats (empty
bar)
STRENGTH -
Build up to a Heavy
2-rep Back Pause Squat
(2-3-seconds)
in 15:00
WARM-UP -
Crossover Symmetry
-into-
6:00 AMRAP
30-second Row
3 Snatch Deadlifts (empty
bar)
3 Hang Muscle Snatch
(empty bar)
3 Power Snatch (empty bar)
WORKOUT PREP -
2 sets:
WARM-UP -
8:00 AMRAP
10 Box Step Ups
10 Deadbugs
10 Suitcase Deadlifts (each)
10 Glute Bridges
10 Down Dog to Upward Dog
STRENGTH -
Build up to a Heavy 2-rep
Deadstop Deadlift (Clean
Grip)
in 15:00
WARM-UP -
8:00 AMRAP
30-second Jump Rope
5 Up Downs over Line
10 Suitcase Deadlifts (each)
10 Glute Bridges
5 Downward dog to Upward
Dog Transition
STRENGTH -
Build up to a Heavy 3-rep
Deadstop Deadlift (Clean
WARM-UP -
8:00 AMRAP
45-second Row
10 Alternating V-Ups
5 Dynamic Squat Stretches
5 Wall Balls
5 Kip Swings
WORKOUT PREP -
2 sets:
5/4 Calorie Row (at workout
pace)
4 Wall Balls
3 Toes to Bar