Raw Strength : 20mins
A. Alternating Sets: Barbell Bench Press, Back Squat, Wall Ball Shots
5 sets, for quality, of:
A1. 5 Barbell Bench PressesA2. 5 Back SquatsA3. 10 Wall Ball Shots*Bench/ BS > Building
*WB > HeavyRolling AMRAPs- on a continuous running clock B,C,D
B. 4 minute AMRAP of Chest-to-Bar Pull-Ups and Hang Power Snatches
As Many Rounds and Reps as possible in 4 minutes:
– 5 Chest-to-Bar Pull-Ups
– 5 Hang Power Snatches @ 43/25 kg
No rest – Then
C. 6 minute AMRAP of Burpee Box Jump-Overs and Dumbbell Thrusters
As Many Rounds and Reps as possible in 6 minutes:
– 6 Burpee Box Jump-Overs 61/51 cm
– 6 Dumbbell Thrusters
No rest – Then
D. 5 minute AMRAP of Bar Facing Burpees and Ring Dips
As Many Rounds and Reps as possible in 5 minutes:
– 8 Bar Facing Burpees
– 6 Ring Dips
*RD > Performance > 4 RMU
E. Performance Care
Performance Care
Within a 5minute window as many time through of…
-3 Single-arm DB strict press (ea way)
-6 Prone press-up
-10 Scorpions (5ea way) – Belly & BackScoring: Not Scored
Time Cap: 5 minutes
