Strength:
Chest to Bar Pull Up Practice

Conditioning:
6 Rounds:
:90AMRAP / :90 Rest
5 Deadlifts 135/95
5 Wallballs 14/10#
5 Jumping Chest to Bar Pull Ups Or Kipping Chin Over Bar Pull Ups

Competitor:
6 Rounds:
:90AMRAP / :90 Rest
5 Deadlifts 185/125
5 Wallballs 20/14#
5 Chest to Bar Pull Ups

Post Results to Zen Planner.

Conditioning
4 Rounds (30 Cap)
500 Meter Row
400 Meter Run
30 Goblet Reverse Lunges Y/B, G/Y
20 Kettlebell Swings
1:00 Rest

Conditioning:
12EMOM
Scaled Open 20.2
20AMRAP
4 DB Thrusters 35/20#
6 Hanging Knee Raises
24 Single Unders

Competitor:
Open 20.2
20AMRAP
4 DB Thrusters 50/35#
6 Toes to Bar
24 Double Unders

Post Results to Zen Planner.

Monday
Muscle Ups/Pull Ups
14 EMOM
1:3-5 Bar Muscle-ups/10-12 CTB/ 15-20 Pull-ups
2:15 Wall balls

Strength
18 Minutes Every Minute on the Minute
M1: 3 Hang Power Snatch + 3 Overhead Squat
M2: 0:45 Front Leaning Rest
M3: :30 Double Under Practice

Conditioning
3 Rounds each, Partner I Go, You Go, Full Rounds
10 Thruster 65/55, 95/65
8 Ring Row / Chest to Bar
3 Rounds each, Partner I Go, You Go, Full Rounds
8 Thruster 95/65, 115/85
10 Sprawl / Bar Facing Burpee

Monday
A. 8-3-8-3-8-3-8 Bench Press, focus on the heavy 8s, not the 3s
*superset w/ 30 pull aparts
B. 8-3-8-3-8-3-8 Strict Pull-Up, focus on the heavy 8s, not the 3s
*supeset w/ 15 Delta Push-Ups
C. Finisher =
3 Rounds
20 Barbell Curls
30 Banded Tricep Ext
20 Dumbbell Bench
30 Banded Curls

Tuesday
A. 5 x 5 Box Squats
B. 3 x 12 Back Squat
C. 3 x 10ea Back Rack Lunge
D. 3 x 25 VMO Squat
E. Quad & Glute Finisher\

Thursday
A. 5 x 5 Deficit Deadlifts
B. 3 x 8 Pause Deficit Deadlift (1 inch off ground)
C. 3 x 10ea Dual DB Death March
D. 3 x 15 Good Morning
E. Glute & Ham Finisher

Monday
Oldie but a Goodie!
5 rounds
800 meter run
20 lunges
30 second plank
1 minute rest

Total distance: 2.5 miles

Strength:
3 x 6
Seated DB Strict Press
10 Side Plank Dips /side

Conditioning:
4-5 Rounds
3 Partial Wall Walks
6 DB Front Rack Lunge +
6 DB Snatch L 30/20#
6 DB Front Rack Lunge +
6 DB Snatch R 30/20#
8 Box Jump Overs 20/16"
:60 Rest

Competitor:
4-5 Rounds
3 Wall Walks
6 KB OH Lunge +
6 KB Snatch L 1.5/1 pood
6 KB OH Lunge +
6 KB Snatch R
8 Box Jump Overs 24/20"
:60 Rest

Post Results to Zen Planner.