WORKOUTS

Strength: 8×3 speed deadlift – @70% 1RM – Rest 30” between sets Conditioning: Open 19.1 15’ AMRAP 19 cal row 19 wall balls 20/14 Accessories: 8×1 box jump over to max height box jump 3×8 Sumo Deadlift 4×12 Duffalo Bar Snatch Grip Seated Good Mornings 4×30 Reverse Hyper (light) 4×30” static hip extension hold Cardio:

Open gym today at 10am

Teams of 2: 100 Cal Bike 30 Synchro Arm Devils Press 100 Cal Ski Erg 30 Synchro Arm Devils Press M: 50/F: 35

For Time: 31 Push Presses (75/55 lb)31 Pull-Ups31 Snatches (75/55 lb)31 Sit-Ups31 Toes-to-Bars31 Push-Ups31 Box Jumps (24/20 in)31 Back Squats (75/55 lb)31 Unbroken Double-Unders31 Thrusters (75/55 lb)31 Lunges31 Burpees Then, 365 meter Row

Active Recovery/Open Gym 8 Rounds for 20’ 10” Fast Pace (arms and legs) 20” Sprint Max Effort (arms only) 30” Easy Pace (arms and legs) Rest 15” 1’ Box Step-ups Recovery Pace 24”/20” Rest 15” Into… CORE: 3 Rounds 30” Arms Crossed Straight Leg Sit-up

CONDITIONING: 10’ AMRAP  5 Floor Press 135/95 10 Lateral Burpess 30 Double Unders Rest 3’ 10’ AMRAP  5 Strict Handstand Push-ups 10 Ring Dips 30 Double Unders CARDIO: 300 cal ski  Every 30 cal ski 2 rope climbs  10 v ups

CONDITIONING: 25’ AMRAP 3-6-9-12-15-18-21-24-27-30 Hang Squat Clean 75/55 Toes to Bar *100m Run – Add 3 Reps after each round. The 100m run will follow after each set of toes to bar. CARDIO: 6 Rounds  30 Calorie Row 20 GHD Sit-ups 10 Russian Kettlebell Swings

Open gym today at 10 a.m.

Teams of two “Team triple 3” For Time: 3000m Row 300 Double unders 3 Mile Run *One partner working at a time, then both partners run together at the end.