BENCH PRESS 15min build to a heavy set of 5 AMRAP 3 8 Lateral Burpees 12 Power Snatch (75/55) AMRAP 3 8 Lateral Burpees 10 Power Snatch (95/65) AMRAP 3 8 Lateral Burpees 8 Power Snatch (115/85) REST 3min between each AMRAP

STRICT GYMNASTICS 0-5min: Handstand Floater Practice 5-10min: 3-5 Strict Pull Ups + 3-5 Strict HSPU 10-15min: 3-5 Strict T2B + 5 BB Ab Roll Outs POWER CLEAN COMPLEX 1 Power Clean + 2 Hang Power Clean 15min to heaviest complex CONDITIONING 3RFT 400m Run 10 Power Cleans (155/105) 500/400m Row 10 Push Jerks (155/105)

BACK SQUAT 15min build to heavy set of 5 BODY ARMOR (3 rounds) 12 DB Reverse Lunge (6 each leg AHAP) 12 DB Straight Leg RDL AMRAP 9 30 Double Unders 20 Air Squats 10 KBS (AHAP)

TEMPO BACK SQUATS 15min to a moderate set of 2 3 sec down + 2 sec pause in bottom + stand aggressively 3 ROUNDS (Score total reps) 1min Wallball (20/14) 1min Alt. DB Snatch (50/35) 1min Box Jumps (24/20) 1min DB Hang Clean & Jerk (switch every 5) 1min Calorie Row 1min REST

MOBILITY 2 Rounds (14min) Up/Down Dog (30sec each) Samson R/L (30sec each) Pigeon/Quad R/L (30sec each) Butterfly (30sec) Pike (30sec) Straddle R/L/M (30sec each) Kneeling Split (30sec) CONDITIONING 5 Rounds NOT for Time 15/10 Calorie Bike 20 KBS (53/35) 20 Weighted Sit Ups (45/25) 400m Row

PAUSE OVERHEAD SQUAT 15min to a Heavy Single w/5 sec pause in bottom AMRAP 15 15 OHS (95/65) 30 Double Unders / 45 Singles 15 Deadlifts (95/65) 30 Double Unders / 45 Singles

STRICT GYMNASTICS 3 Sets: 10 Handstand Shoulder Taps + 30sec hold, or 30-60sec Handstand Hold. 4 Sets: 10 Horizontal Ring Row + 10-20sec Ring Support Hold. On ring row we will elevate our feet with plates or boxes and then transition right into ring support after 10 Reps. Same after 10 shoulder taps we will Read more about Tuesday 11.19.19[…]

BB COMPLEX + CLEAN & JERK 5 sets: 3 P. Clean + 3 F. Squats + 3 Jerks building up to 60% of 1RM Clean & Jerk. 5 sets: building to heavy Clean & Jerk starting @ 60% of 1RM AMRAP 12 3 Rounds: 3 P. Cleans + 3 F. Squats + 3 Jerks (135/95) Read more about Monday 11.18.19[…]