10 June 2015 10 June 2015
Wednesday 10 June 2015 '10 June 2015'

1. Warm-up Level 2
50 Wallballs 20/14lbs
24 Strict pull-ups
2. Strength
Deadlift 3×3 @85% – Touch and go, no bounce
3. Interval
9-6-3
Front squat 225/145lbs
Burpee muscle-ups
Rest two minutes
12-9-6
Front squat 185/115lbs
Ring dips
Rest two minutes
15-12-9
Front squat 135/95lbs
CTB pull-ups
4. Extra
For time:
60 HSPU*
All sets must be 6 reps or LESS

1. Warm-up Level 1
40 Wallballs 20/14lbs
20 pull-ups
2. Strength
Deadlift 3×3 @85% – Touch and go, no bounce
3. Interval
9-6-3
Front squat 185/115lbs
Burpee chest to bar
Rest two minutes
12-9-6
Front squat 135/95lbs
Ring dips
Rest two minutes
15-12-9
Front squat 95/60lbs
pull-ups
4. Extra
For time:
60 HSPU with feet on box
All sets must be 6 reps or LESS

1. Warm-up base
25 Wallballs 20/14lbs
10 ring rows
2. Strength
Deadlift 3×3 @85% – Touch and go, no bounce
3. Interval
9-6-3
Front squat 95/55lbs
Burpees
Rest two minutes
12-9-6
Front squat 95/55lbs
bench dips
Rest two minutes
15-12-9
Front squat 95/55lbs
ring rows
4. Extra
For time:
60 push ups

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