Basics:
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets โ Deadlift x 6 reps @ 3111
Even Sets โ Dumbbell Bench Press x 6 reps @ 2011
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Burpees
15 Russian Kettlebell Swings
Performance:
Every two minutes, for 20 minutes (10 sets) of:
Clean x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (185/135 lbs)
10 Burpees Over the Barbell
15 Chest-to-Bar Pull-Ups
Everyone:
CORE:
Tabata: Hollow to archโฆ20 sec Hold then 10 sec rest 8 rounds