AQAP complete:
21 Thrusters (135/95)
21 Burpee Pullups
15 Thrusters (185/125)
15 Burpee Pullups
9 Thrusters (205/145)
9 Burpee Pullups
200m Run
1 min/side Half Kneeling Thoracic Rotations on wall
Then for 8 mins cycle through:
10 Prone WTY Stretches
6/side Single Arm DB Half Get Ups
6/side Single Arm OH DB Reverse Lunges
6/side Single Arm DB Snatches
10 Down Ups
AQAP with a partner complete:
45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)
40-30-20-10 Bar Facing Burpees
Time Cap: 10 mins
Divide the reps as desired with one working while the other rests.
The goal is to knock out big sets with the barbell. Push yourself on this.
Anyone who struggles wit the snatch can scale to Squat Cleans
EMOM x 15 mins:
1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses
2. 12 Deadlifts at 60% of your 1RM
3. 20/15 Cal Row
In the time remaining complete 2-3 sets of:
15-20 Banded Empty Barbell Curls (T2120)
10 Hard Banded Triceps Pull Downs (T2120)
AQAP complete 3 rounds of:
30/24 Cal Ski Erg
5 Rope Climbs
25 GHD Sit Ups
Complete 3 sets of:
8/side Barbell Single Leg Romanian Deadlifts
Rest 30 secs
8/side Single Leg Hip Thrusts with foot on bench
Rest 30 secs
10 GHD Back Extensions (5 sec hold at the top)
Rest 2 mins
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Scale thruster weight to 21 light, 15 medium and 9 heavy. Scale burpee pullups to burpee jumping pull ups.