Strength:
Power Clean 3x5 sets
Clean Pull 2x4 sets
6 min time cap:
30 pull ups
50 DU/120 SU
30 wall ball
Rest 4 min
5 min time cap:
10 Deadlift w/ 90% of 1RM
30 push ups
15 muscle up
Rest 3 min
6 min EMOM:
5 power snatch
5 OHS
FUNDAMENTAL BLOCK Push & Carry Strict Press DB/BB 8 x 3 sets Single Arm SP 10 x 3 sets Push Press Technique 5 x 6 sets Farmers Carry 45 sec x 3 rounds Suitcase Carry 30 sec x 3 rounds EMOM 10 min 15 s
Technique: Rope Climb Push Press 5x5 @80% of 1 RM For time: Barbell Complex w/ 50/25 kg 5 Power Clean 5 Front Squat 5 Romanian Deadlift *every round: 25 wall ball 5 Muscle Up/ 10 Pull-ups
Technique: Deadlift - Mobility & Position 5 x 4 sets EMOM 12 min 10 S. Press 15 Barbell Row 15 Ring Dips AMRAP 12 min 5/5 KTB Snatch 7 T2B 9 Goblet Squat
