Tuesday, October 1st


BLDR60

a) EMOM x 15

3 Power Cleans

b) 4 RFT (TCO 16)

70 Double-Unders

7 Deadlifts

2 Strict Muscle-Up


BLDR45

a) EMOM x 15

min 1: 30 sec Max SA KB Strict Press (right)

min 2: 30 sec Max SA KB Strict Press (left)

min 3: 12 KB Upright Row (each)

b) 2 Rounds

AMRAP 5

6 KB SDHP (mod)

5 Box Jumps

30 Double-Unders

Rest 2 minutes


BLDR30

Every 4 min for 16 min (4 rounds)

200m Run

10 V-Ups

10 Medball Hang Squat Cleans

10 Burpees


BLDRStrength

a) Front Squat (1x2 @ 70%, 2x2 @ 80%)

b) Bench Press (1x5 @ 60%, 2x5 @ 70%)

c) Pendlay Row (3x6)

d) 4 Rounds

30 Russian Twists

30 sec Hanging Knee Raise Hold

Park Roberts