Inicio / weighted pull ups
EMOM 24′(4 sets) of:
Minute 1 – Strict Pull-Ups
Minute 2 – Strict Handstand Push-Ups or L-Seated Dumbbell Press
Minute 3 – Rowing or Bike
Minute 4 – Single-Arm Alternating Dumbbell Snatches
Minute 5 – Ring or Stationary Dips
Minute 6 – 40″ of Front-Leaning Rest
For time:
100 Double-Unders
21 Deadlifts (93/66)
100 Double-Unders
15 Deadlifts
100 Double-Unders
9 Deadlifts
Strength
Four sets of:
Barbell glute Bridge x 6 reps @ 20X1
Rest 90″
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90″
Every 4″ (4 sets) for times of:
250 m Run
5 Cleans @ 70-75% of your 1-RM
Strength
Every 90″ (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM
Rest 60″, and then…
Every 90″ (6 sets):
Hang Clean + Clean @ 75-85% of 1-RM
5 RFT:
30 Air Squats
20 Kettlebell Swings (24/16)
10 Strict Handstand Push-Ups
Every 7′, (5 sets) for times:
200 m Sprint
Rest until the clock reaches 2:00, and then…
400 Meter Run
Strength
3 sets of:
Bulgarian Split Squats x 8 reps @ 30X1
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90″ between legs.
For time:
Run 800 m
50 Thrusters (20/15)
30 Dumbbell renegade rows
Every 90″ (4 sets) for max reps of:
Station 1 – 60″ of Dumbbell Floor Press
Station 2 – 60″ of Dumbbell Overhead Triceps Extensions
Station 3 – 60″ of Double-Unders
Station 4 – 60″ of Dumbbell Rows
Station 5 – 60″ of Dumbbell Russian Twist