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Strength: Bench Press - 5x8 (1 Weight across)
Conditioning: 1 Minute at each station, no rest between stations, 1 minute rest between rounds, 3 rounds - Ball Slams/Rope Climbs/Ring Dips/TTB/Wallball Skill: Butterfly Kip x15 Unbroken Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *15 Mins*, SK - *15 Mins*, MO - *N/A* RX'd - N/A# / SCALED - N/A#
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Strength: Front Squat - 6x4 (Progressive)
Conditioning: Death by Clean & Jerk Skill: Kipping HSPU x15 Unbroken Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *15 Mins*, SK - *15 Mins*, MO - *N/A* RX'd - 135/95# / SCALED - 95/65# Strength: Bench Press - 8x2 (Progressive)
Conditioning: 1 Minute at each station, no rest between stations, 1 minute rest between rounds, 3 rounds - Calorie Row/Wall Walks/Double-unders/Jumping Muscle-ups/Burpee Box Jumps Skill: Butterfly Kip x15 Unbroken Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *15 Mins*, SK - *15 Mins*, MO - *N/A* RX'd - N/A# / SCALED - N/A# Strength: Overhead Squat - 5x8 (1 Weight across)
Conditioning: For Time - Burpees/TTB/15-12-9-6-3 Hang squat cleans Skill: Kipping HSPU x15 Unbroken Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *15 Mins*, SK - *15 Mins*, MO - *N/A* RX'd - 135/95# / SCALED - 95/65# Strength: Front Squat - 6x4 (Progressive)
Conditioning: Death by Snatch Skill: Kipping HSPU x15 Unbroken Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *15 Mins*, SK - *15 Mins*, MO - *N/A* RX'd - 135/95# / SCALED - 95/65# Strength: Bench Press - 6x4 (Progressive)
Conditioning: For time - "Fran" - 21-15-9 Thrusters and Pull-ups Skill: Butterfly Kip x15 Unbroken Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *15 Mins*, SK - *15 Mins*, MO - *N/A* RX'd - 95/65# / SCALED - 65/45# Strength: Overhead Squat - 4x10 (1 Weight across)
Conditioning: AMRAP 12 - 3 Hang Power Cleans/6 HSPUs/9 TTB Skill: Pistols - x30 Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *15 Mins*, SK - *15 Mins*, MO - *N/A* RX'd - 185/125# / SCALED - 135/95# Strength: Bench Press - 3x12 (1 Weight across)
Conditioning: 1 Minute at each station, no rest between stations, 1 minute rest between rounds, 3 rounds - Ball Slams/Rope Climbs/Ring Dips/TTB/Wallball Skill: Butterfly Kip x10 Unbroken Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *15 Mins*, SK - *15 Mins*, MO - *N/A* RX'd - N/A# / SCALED - N/A# Strength: Front Squat - 4x6 (Progressive)
Conditioning: Death by Clean & Jerk Skill: Kipping HSPU x10 Unbroken Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *15 Mins*, SK - *15 Mins*, MO - *N/A* RX'd - 135/95# / SCALED - 95/65# Strength: Bench Press - 4x6 (Progressive)
Conditioning: 1 Minute at each station, no rest between stations, 1 minute rest between rounds, 3 rounds - Calorie Row/Wall Walks/Double-unders/Jumping Muscle-ups/Burpee Box Jumps Skill: Butterfly Kip x10 Unbroken Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *15 Mins*, SK - *15 Mins*, MO - *N/A* RX'd - N/A# / SCALED - N/A# |
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