A1) Back Squat

5 reps x 4 sets

@ 5% more weight across the board then last week.

A2) Chin Ups

5 singles x 4 sets

fast pulls and slow lowers (5sec.)

work on fast pulls, like last week

  1. B) Workout

OTM for 10 minutes

4 T2B + 3 kb thrusters, 352/4# per hand + 2 burpees

rest 3:00

7 minute amrap

10 cal row

10 air squats

10 double unders

Teams of 2 must complete the following:

200/150 cal on the AB ( while one partner is pushing a sled @ 45/35#)

+

150/110 cal rower (while one partner is holding a DL bar @ 225/135)

+

100/80 cal ski erg (while one parnter is holding a barbell in front rack position 135/95 or Sandbag)

A1) Double KB single leg RDL

x6-8/side x 4

A2) DB incline bench press

x8-10 x 4 sets

  1. B) Workout

Teams of 2 must complete the following:

double kb SDHP x 10, 55/35# per hand or 70/55# as single

wall balls, 20/14# x 15

pull ups x 20

x20 minutes

**p1 does 10 SDHP, then P2, P1 does wall balls, then P2 etc.. for 20 minutes.  TEams must tag each other when finished.

**scale the pull ups to 10-15 ctB pull ups or 5 Bar MU

A1)  Front Squat

2421 tempo

2 sec. lower

4 sec. hold

2 sec. raise

1 sec. pause

2 reps x 5 sets

A2) Supinated Barbell Bent Over Row

4020 tempo

x5 x 5 sets

  1. B) Workout

10 minute amrap

10 DB renegade rows, 50/35# per hand

10 DB box step ups, 20/15″

rest 3:00

800m run for time

  1. A) On the 3 minutes for 15 minutes

DB Front foot elevated step ups x 5/side

Tall kneeling curl to press x 10

TGU x 2/side

  1. B) EMOM Thursday’s

MInute 1 = 12/9 cal AB

Minute 2 = 12/9 cal row

MInute 3 = 12/9 burpees over erg

Minute 4 = rest

x 5 rounds

**scale up to 15/12 if you want