Upper Body Strength

Overhead DB Bilateral Seated
80 x5xM.E.
6 - 6 - 5 - 4 - 4
4 or 5 min rest

3 rds for time
12 Muscle Ups
25 Air Squats

Time not recorded

Upper Body Strength

Incline Bench
230# 5x5
5 min rest

JT 21-15-9 for time
Handstand Pushups
Ring Dips
Pushups

Time 14:34

Lower Body Strength

Deadlift Touch & Go
395# 4x5
5 min rest

For time
Bike L20 1 mile
Kb Swings 75# 30
Bike L20 1 mile
Kb Swings 75# 20
Bike L20 1 mile
Kb Swings 75# 10
Bike L20 1 mile
Kb Swings 75# 30

Time 20 min

Power

Clean and Jerk
225# 4x5
5/4 - 5/4 Split - 5/5 Split - 5/3
5 min rest

21-18-15-12-9 for time
Power Snatch 115#
Wall Ball 26#
Knees to Elbows

Time 20:05

Upper Body Strength

Overhead Press
155#x5xM.E.
9 - 7 - 6 - 5 - 5
5 min rest

For time

100 Burpie Pullups

Time 11:07

Lower Body Strength

Back Squat
315#x5x5
5 min rest

3 rds for time

Bike L20 3miles - 2miles - 1mile
Deadlift 225# 21 - 15 - 9
Chin Ups 9 - 6 - 3

Time 28:20

Upper Body Strength

Overhead DB Press Bilateral 5xM.E.
75# 9 - 7 - 7 - 7 - 7
4 min rest

For Time
21-15-9-15-21
Snatch Grip Behind Head Push Press 95#
Ring Pushups
GHD Situps

15:45

800m Swim
22:50