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Every :90 x 6 sets 3 Deadlift 5 Banded Jump squats 10 KBS *increase in weight as you go to today’s heavy. then 1×10 deadlift at 70% of todays heavy 3 Then… 10:00 AMRAP: 30 Double unders /45s 20 Bench press 95/65 10 squat cleans then, At the 12:00… 12-10-8 Back rack Bulgarian split squat…

Every Min x 12 Min (4 Round) Min 1: Strict press Min 2: 8-10 Single Arm DB Bent Over Rows per Arm (with bench) 50/35 Min 3: :40 sec Front Plank Hold For Strict Press: 12 reps on round 1 10 reps on round 2 8 reps on rounds 3-4 Then… Finisher — Min 13:…

15:00 to finish. 5 rounds of “Cindy” into 30 clean and jerks 135/95 into 5 Rounds of “Cindy” Then.. Back Squat (week 6 of 6) Every 1:15 x 6 1×5 @ 75 2×3 @ 85 3×1 building to todays heavy back squat Then… Every 2 Min x 2 Sets at 65% of your heavy back…

For Time: 10-20-30-40-50 Cal Row Cal Bike *20 V-Ups after each round inckuding the 50 Then.. 3 Sets: 12 Bicep Curls with both hands on DB 12 OH Triceps Ext with both hands on DB 12 Alt Cossack Squats :20 Hollw hold

2min. AMRAP: 6 Cal Assault Bike 6 Sumo Deadlift High-Pulls 95/65 6 Wall Balls 6 Box Jumps Rest 1min. Repeat until you finish 20 Rounds! Time CAP: 35min.

Clean warm up Then.. EMOM 20min 3 Hang Power Clean 135/95 3 Front Squats 3 Power Jerks Then… For time AND Quality: 10-9-8-7-6-5-4-3-2-1 Strict HSPU Strict Pull-ups

5 Sets For Times: 20 Alternating Leg V-Ups 15 Air Squats / 10 Alt Pistols 20 Walking Lunge Steps 15 HR push-ups 20 Mountain Climbers Rest 1 min Then.. 3sets Max reps Chin ups Superset Max reps Straight arm pull downs Superset Max DB hammer curls Rest :90

5 rounds 20 Double Unders /40 Single 5 Devils Press 10/7 Cal bike 5 Toe To Bar 10 DB box step ups Then… Lying DB hamstring curls 4 sets: 10-12reps *Rest 1:00-1:30 b/t sets Then… Deadlifts 4 sets: 10 reps @ 60-70% Rest 2:00

25min. EMOM: 1) 5 Hang Snatch 2) 15 wall balls 20/14 3) 5 Bench Press 4) 15/12 Cal / 200m run 5) Rest Select a weight on the snatch and bench press that you would consider tough but not a max. You can increase the weight as the workout goes on or stay at the…

3 Rounds 10 Calorie Ski 5 Squat Cleans, Building Then… 15:00 Alternating EMOM Min I: Toes to bar/knee raises Min 2: Cals Min 3: 5 Squat Clean Thrusters 135/95 Then.. Back squat Every 1:15 x 6 1×5 @ 72-77% 2×3 @ 77-82% 3×1 building to todays heavy back squat Then… Every 2 Min x 2…