E5MIN30 (6 Rounds)
Complete this BB/KB/DB Complex Unbroken
10 Bent Row
10 Hang Power Cleans
10 Front Squats
10 Push Press
Either stay at a static weight or ascend in weight as you go. Suggested starting weight 65/35#
15MINS to build to a heavy set of 5:
*partner up for the rig if comfortable sharing equipment/space*
Every 2MINS for 16 MINS
Max DB/KB Glute Bridge Floor Press
Accumulate 30 Dead Hang Pull-ups
Upon failure – 10 Medicine Ball Clean to Wall Ball Shot
Hill Loop or 1000m Row to finish
*10 Min Cap to get out the door.
Mod as needed with banded pull-ups or hard ring rows.
50 - 40 - 30 - 20 - 10
*200m between rounds
Core Circuit - Coaches Choice
12 Plate V-ups https://youtu.be/scsb_LkSMRc
24 DB/KB Snatched
24 Elevated Split Squats (12/12) https://youtu.be/vLTWu7O5FSw
*Rest intuitively throughout*
30 Burpee Pull-Ups
30 Burpee Box Jumps
*Break up the work as you see fit.
10 Mins to do 50 Quality Reps of your Weakness
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Bodyweight Deadlifts
*Perform a 400 meter run, then complete as many BW deadlifts as possible in a single set (unbroken, meaning resting in any position as a break and the end of the set). Continue immediately to another Run and another max set of BW DLs once back in the gym. Repeat until the 20-minutes is up. Score is the total number of BW DLs completed before the 20-minute clock stops*
9AM - MURPH!