BUILD

PURPOSE:

All Body Athletic Build

WARMUP:

3 x (8 +8 Single Arm DB Upright Row/ 8+8 Single Arm DB Bent Over Row/ 20 x Plank Reach)

STRENGTH: 

Power Clean From Blocks. Set bar Just Below Knee.

3 Reps E90s for 7 Rounds.  Ascending to Max

(Sub for KB Swing Clean and Perform  6 reps instead of 3)

STRENGTH ACCESSORY

24 Min AMRAP

6 x DBALL GOS

12 x Single Arm DB Push Jerk (6+6)

8 x BJO

100 ft Heavy Farmer Carry

10 x Strict T2B

TRAIN

PURPOSE:

WARMUP:

MAIN EVENT: 

100 Cal SKI/100 Cal ROW/50 Cal RIDE/1000M RUN

50 DB TGU (rotate every 5)

50 DB Windmills

COMPETE

EMOM x 6 Mins (2 Sets)
1. Ring or Bar Hold (Active/Passive) x 45 sec
2. Hollow Hold/Superman (one of each) x 45 Sec
3. Plank x 45 Sec

4 Sets
3 Rope Pull Ups/arm (switch top arm and repeat for 6 total) (If unable to perform full pull up, perform a slow scap pull up at 5/5 rep scheme)
rest 30sec
6-8 Strict Toes to Rope (switch top arm each set)
rest 30sec
20-30sec L Hang From Rope (switch top arm each set)
rest 2mins

*YGIG if needed

B. General Locomotion (Bear Crawl, Crab Walk, Monkey Walk, Pull Ups/Holds etc.); 5 Mins

C. NFT (15 Min CAP):
15 Muscle Up (or scale)
10 Burpee Box Jump
12 Muscle Up
20 Burpee Box Jump
9 Muscle Up
30 Burpee Box Jump

*If Completed in under 15 mins – moderate paced bike remainder*

LAUNCH

MECHANICS:
1 Rounds
10 reps of each:
Wall Facing Squat
Wall Facing Cossack Squat
Wall Slide (Overhead)

+ Row (while Partner does Wall Sequence)

STRENGTH: 4×8 with 30s Rest – Same weight across  (+ 2/3 Warm Up sets to establish weight)
Sumo Deadlift
Push Press

CONDITIONING:

9 Minute AMRAP
5/5 DB Step Ups
5/5 DB Single RDL

Rest 2 min

9 Min AMRAP
5 Push Ups
5 Horizontal Pulls on Barbell