10 Min EMOM
Min 1 – 3 Deadlifts – Singles – 65-75%
Min 2 – 5 Broad Jumps
For Time, 20m cap
20 Thrusters (95/65)
30 Pull Ups
50 Deadlifts (205/145)
30 Pull Ups
20 Thrusters
tuesday
Partner, 40m cap
50 Back Squats Each (off racks) 50-55%
10 Laps Total
30 Overhead Squats Each (135/95) (165/115)
Meter Row (3k M-M, 2300 F-F, 2500 M-F)
30 Snatch Each (same as OHS weight)
4 Mile Bike Total
One person working at a time
switch on and off when you wish
wednesday
Bench Press, 5×5, 70-75%, every 90s
then
Close Grip Bench, 3×8 (around 60%)
12 Min AMRAP
20 DB Manmakers (35/20)
Max Burpee Box Jumps with remaining time from the 12 min (24/20)
thursday
Clean Pull + Hang Clean Pull + Squat Clean = 1
10×1, EMOM
5RFT, 12 Min Cap
10 Wall Balls (30/20)
50 Double Unders (100 Singles)
Rest until the 15 min mark
Every 90s Attempt 1 Clean and Jerk
7×1 (9 min cap)
Add weight as needed
friday
Pre-Exhaust, 3 rounds
40s on, 20s off
Min 1: Twist Curls
Min 2: Skull Crushers
Min 3: Narrow Stance Squats
20 Min AMRAP
15 ABMAT Sit Ups
10 Push Ups
5 Strict Pull Ups
3 Split Squat Jumps 1 for 1 (add 3 each round)
saturday
chipper month part 3
For Time, 30 min cap
63 Wall Balls (20/14)
50 Cal Row
42 Slam Balls (50/40)
50 Cal Bike
21 DB Cleans (50/35) holding 2
5 Laps
14 DB Cleans
3 Laps
7 DB Cleans
1 Lap