Strength
1a) 3-3-3-3 Front Squats @ 34X0 tempo
1b) 4xME strict to kipping Handstand Push Ups(start strict, switch to kip when necessary)
Conditioning
10 minutes, as many rounds as possible:
Working in teams of 3:
8 minutes to row as far as possible.
Rest 4 minutes then,
Partner 1 starts on box jumps while teammates wait. Partner 2 starts box jumps until partner 1 has moved to wall ball. Partner 3 starts box jumps when partner 2 has moved to wall ball. So goes the whole workout, no athlete can advance until the teammate before them has finished.
Strength
1) 12 minutes to work up to a heavy single Pause (3 counts at knee) Snatch.
2) Performance: Deadlift 5×70%, 3×80%, 1+ @90%
Fitness: Deadlift, Linear Progression 4×2, adding between 5 and 10 pounds from last workout
Conditioning
For Time:
10 Minute Cap
Strength
1A) Weighted or Strict Chin Ups 4xME – scale so that your reps fall into the 6-8 repetition range
1B) Bench Press: 3×5 Linear Progression
Add between 2.5-5 pounds from last workout; if you are benching less than 100 pounds, add 2.5.
Conditioning
4 Rounds:
15 min time cap
Spotted in Montreal
Skill
15 minutes to work on cartwheels
Conditioning
4 Rounds:
5 minutes AMR(reps)AP:
Rest 30 seconds between rounds
Move at ~80% effort, or a sustainable pace. Note score at each rest interval. Try and keep each round as consistent as possible. Start each round from beginning (GTOH).
1 Burpee Penalty for each repetition that every round differs from first (over OR under), just like our pacing runs.
Score = total first round reps minus total penalty.