First start with heavy Weighted Pullups, rest as needed between sets. Start from full dead hang (count one-onethousand, two-onethousand) before pulling.
AMRAP in 15 minutes of:
Results: For the AMRAP 2 rounds plus 20 KB Swings, 15 Man Makers.
Spend 10 minutes working on overhead squats and related mobility.
For time do:
Then not for time perform 3 rounds of:
Then EMOM for 8 minutes do 10/50 L-Sit.
Results: Kind of a random day. Started with the plan to do Overhead Squats and Snatches but my OHS are so bad I gave up on that. Snatches in 2:32. Could only do 7 Bench Press in the last round though.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | WG | Single Leg Deadlift Toes to Bar |
EMOM |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | W | Clean Push Press |
Task |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | M | Run | Task |
| Wednesday | WG | Hanging Power Clean Pushups Pullups |
Time |
| Thursday | M | Run 1 Mile Thrusters Situps |
Task |
| Friday | – | – | – |
| Saturday | MG | Row Goblet Squats Dumbbell Rows Clean Push Press Ball Slams Burpees |
Task |
| Sunday | WM | Front Squats Back Squats Double Unders Burpees |
Task |
For time perform the following:
Results: First mile in 6:51 (new PR). Total time 24:18.
EMOM for 10 minutes do alternating legs per minute (minute 1 left leg, minute 2 right leg and so on):
Then EMOM for 5 minutes do:
Complete as many rounds and reps as possible in 8 minutes of:
Results: For the AMRAP: 3 rounds plus 5 Cleans and 3 Pullups.