8:00 AMRAP
30-second Machine
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Pike Push Ups
5 Dumbbell Suitcase Deadlifts
(each)
STRENGTH -
Deadlift (Wave 4):
Tempo Deadlift 4s down –
WARM-UP -
8:00 AMRAP
30-second Row
10 Banded Good Mornings
10 Dynamic Squat Stretches
25ft Lizard Crawl
5 Dumbbell Hang Power
Cleans
3 Back Squats (3-second
pause w/ empty bar)
STRENGTH -
WARM-UP -
10:00 AMRAP
30-second Machine
5 Roll and Reach
10 Bird Dogs
10 Cossack Squats
10 Step Back Lunges
10-second Handstand Hold
5 Single Arm Dumbbell Strict
Press (each)
GYMNASTICS: Pressing
(Week 5)
WARM-UP -
2 sets:
10 Banded Pass Throughs
5 World’s Greatest Stretch
(each)
-into-
6:00 AMRAP
ARM-UP -
2 sets:
10 Banded Pass Throughs
5 World’s Greatest Stretch
(each)
-into-
6:00 AMRAP
3 Snatch Deadlifts
3 High Hang Muscle Snatch
3 Snatch Push Press
3 Overhead Squats
3 Hang Snatch
Banded 7s
-into-
8:00 AMRAP
30-second Air Bike
20-second Knee Plank
3 Up Downs
3 Dumbbell Push Press (light)
3 Dumbbell Split Jerks (light)
STRENGTH -
Skill Focus (Split Jerk):
WARM-UP -
Banded 7s or Crossover
Symmetry
-into-
10:00 AMRAP
45-second Machine
3 Inchworms
5 Kip Swings
5 Scap Pull Ups
5 Single Arm Ring Rows
(each)
10 Walking Lunge Steps
WORKOUT PREP -
WARM-UP -
8:00 AMRAP
30-second Jump Rope
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Inchworms
5 Dumbbell Suitcase
Deadlifts (each)
STRENGTH -
Deadlift (Wave 2):
Tempo Deadlift (3sec down)