22.3 For time: 21 pull-ups/ TTB 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups/ pull ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups / chest-to-bar pull-ups 30 double-unders 15 thrusters (weight 3)
95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
EMOM 16 min
12/10 Bike/ rowers
10 DL 225/155
14 Bicep curls 30/15-20
20 Box Elevated push-ups
Warm up Rowing Strength: Every 4:00 x 4 Complete… ⁃ 8 BB walking Lunges ⁃ 10 Curtsy Lunges off 45lb plate no weight! ⁃ 8 strict Hanging L raises 8 Rounds For Time: -8 Heavy KB Swings -8 Box Jump Ove
Bench Press Or Hip Thrusters On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1 Bench Press *Must Be Unbroken Sets - Barbell should be taken from a rack. - Athletes can aim to build in weight
Strict Press Set 1: 5 Strict Press @ 55% Set 2: 5 Strict Press @ 63% Set 3: 10 Strict Press @ 68% Set 4: 10 Strict Press @ 68% Set 5: Max Strict Press @ 68% Rest 1-2 Minutes Between Sets. Front Squat