Strength
  • 40m

5 rounds, every 2:30
1A) BB OH Press x 5
1B) Pullups x5
1C) Dips x5

2A) 10 rds, 20s/10s work/rest
Odd - Alt. SA KB Press
Even - H2H KB swing

3A) 10 rds, 20s/10s work/rest
Odd - BW Lunge
Even - Hollow Hold Hang

3 rounds per side
4A) Kneeling KB Wood Chop x 10
4B) Side Plank x 30s

Strength
  • 45m

6 rounds, every 2:00
1A) BB Back Squat x5

EMOM x 20:00, w/ 2x KBs
2A) Clean and press x1
2B) DL x2
2C) Clean x3
2D) FSQ x4
2E) Push Press x5

3A) Towel Pullups x max + max hang
3B) Towel Pullups x 1/2 max + max hang
3C) Towel Pullups x 1/4 max + max hang
3D) 1 arm hang - 6 x 10s
3E) 1 arm hang x mx

Strength
  • 1h 33m

90:00 AMRAP

1A) Burpee + box jump @ 24" x 10
1B) 85# Bucket Carry x 200m
1C) Sit Outs x 40
1D) Run x 800m
1E) 2H KB Swings @ 70# x 40
1F) Hollow Rocks x 20
1G) Pullups x 10

7 full rounds in 1:32:50

disturbed275's Training Log


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