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STRENGTH: BACK SQUATS
12 MIN EMOM: 3REPS STARTING @50%, ADDING 10LBS EVERY MIN
20 AMRAP
5 OVER HEAD SQUATS
10 DIPS
15 BURPEES
200 M RUN
Strength: 30 min to complete: 4×10 Front DB Raises, each arm 4×10 Reverse Flys 5x 12 Banded hamstring curls 5×15 Reverse hypers w/band (if you do it with a band do 10 banded then 5 without band immedately after) 5×10 Arnold Press 18.0 21-15-9 DB Snatch 50/35 Burpee Over DB *10 min cap*
Strength/Skill – HBBS 1×5@70%, 1×5@80%, 1×2@85%, 1×3@90%, 1×1@100% 10 – Deadlifts 225/185 20 – Pull-ups 30 – Box Jumps 24/20 40 – KB Swings 53/35 50 – D/U’s 40 – KB Swings 53/35 30 – Box Jumps 24/20 20 – Pull-ups 10 – Deadlifts 225/185
Important Membership Change Inforamtion 10 Deadlifts 315/225 20 Wall Balls 20/14 30 Toes to Bar 40 Burpees (Both feet land on 25 lb. plate) 50 Hang Power Cleans 95/65
EMOM for 12 min: min 1: 8-10 T2B min 2: 30 D/Us 5RFT Row 300 Meters 6 Power Cleans (205/145 lbs) 12 Burpee Box Step-Overs with Dumbbells (55/35 lbs) Rest 2 minutes
5 T2B 100 D/U’s 10 T2B 75 D/U’s 15 T2B 50 D/U’s 20 T2B 25 D/U’s 25 T2B 15 Man makers 45/25 Strength/Skill: 15 min to find 1RM OHS
√Warm up 2 RDs 10 BB Thruster 10 Box Jump 30 D/U With a partner complete “Andy” For time: 25 Thrusters 115/80 50 Box Jumps 24″/20″ 75 Deadlifts 115/80 1.5 mile run 75 Deadlifts 50 Box Jumps 25 Thrusters *45min Cap* U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died…