Strength
4 sets of:
12-15 GHD sit ups or weighted sit ups
5-8 strict pull ups – weighted if possible
8-10 neutral grip DB/KB bench press
Metcon
Sport
3 sets of AMRAP 4:00 / Rest 1:00
3 power cleans 135/95
6 hand-release push ups
9 Russian KB swings 70/53
Life
3 sets of AMRAP 4:00 / Rest 1:00
3 power cleans 115/75
6 push ups
9 Russian KB swings 53/35
Fundamentals
3 sets of AMRAP 4:00 / Rest 1:00
3 power cleans – choose load
6 push ups
9 Russian KB swings – choose load
