Back Squat
On the 2:00 x 5:
9 @ 60% of 5RM
6 @ 70% of 5RM
6 @ 80% of 5RM
6 @ 70% of 5RM
9 @ 60% of 5RM
Ring Push-ups:
5 Sets of Max Reps
Tempo Dumbbell Bench Press
5 Seconds Down, Regular Speed Up:
1 Set of Max Reps
"Buy and Hold" AMRAP 8: Buy-In: 800 Meter Run Time Remaining: 30 Double Unders 15 Thrusters (75/55) [Rest 4 Minutes] AMRAP 8: Buy-In: 800 Meter Run Time Remaining: 30 Double Unders 15 Overhead Squats
"Power Chord" Every 2:00 for 10:00: 2 Touch & Go Power Cleans AMRAP 10: 15/12 Calorie Row 3 Power Cleans (135/95) 15/12 Calorie Row 6 Power Cleans (135/95) 15/12 Calorie Row 9 Power Cleans (135/95) 15
"Chips & Dip" For Time: 1 Mile Run 60 Alternating Pistols 50 Chest to Bar Pull-ups 40 Bar-Facing Burpees 30 Power Snatches (135/95) The Pistol The Chest to Bar Pull-ups The Power Snatch