Every 3 minutes for 15 minutes: (5 sets)
4 Bench Press at 80%, last set ME set
Build to a 5RM weighted Pull-Up in between each round
Notes: Stick to the percentages
If the pull-ups are easy add weight but only if you can keep the tempo
EMOM for 9 minutes:
8-10 Landmine Press each side
50 Second Weighted Plank Hold
25 Second Kneeling Banded Pallof Press each side
4 Rounds for Time:
500/450m Row
2 Rope Climbs
10 Deadlifts
Notes: 16 min cap
L1: Rope Lowers, 75/55
L2: Climb as high as possible, 155/105
Rx: 225/155
Rx+: 275/185
15 minute AMRAP:
10 Ring Rows
12 Russian KB Swings
15/12 Calories Row
Notes:
L1: 12/8kg
L2: 16/12kg
Rx: 24/16kg
Rx+: Elevated Feet Ring Rows
Jerk Bnk in Split - 38% x 3 x 3
Jerk Bnk - 5 singles each weight OTM, then HS if good - 75% x 1 x 5, 80% x 1 x 5, 85% x 1 x 5
Push Press (3 sec hold overhead last rep, last set max reps 8 RPE) - 78% x 3, 81% x 3, 84% x 3
Pause Jerk Dip Squat (3 sec) - 100% x 3, 105% x 3, 110% x 3
8X200m 1:1 Rest in a vest (20/14#) (unvested mile pace + :20-30 RPE 8)
3 sets:
Max Hollow Hold
12-15 Alt Bicep Curls, Heavy
Seated DB External Rotation 10 per side (elbow at knee)
40 Banded Face Pulls or 12-15 Face Pulls on Cable Machine