Tuesday, October 8th


BLDR60

a) EMOM x 10

2 Tall Cleans (pull under that bar!!)

b) For time (TCO 16)

21-15-9

RKBS (heavy)

C2B Pull-Ups

immediately into…

15-12-9

KBS (heavy)

BMU


BLDR45

a) Weighted Strict Pull-Ups (3RM)

b) For time (TCO 20)

750/650m Row (Buy In)

immediately into…

8 Rounds

5 Pull-Ups

10 No Push Burpees

15 Sit-Ups


BLDR30

3 Rounds

AMRAP 5

5 KB SDHP

10 Jumping Lunges

30 Double-Unders

Rest 1 minute and pick up where you left off.


BLDRStrength

a) Back Squat (1x2 @ 80%, 2x2 @ 85%)

b) Bench Press (1x3 @ 70%, 1x3 @ 75%, 2x3 @ 80%)

c) Inverted Row (3x8)

d) 4 Rounds

30 Landmine Russian Twists

30 sec Hanging Knee Raise Hold (add weight)

Park Roberts