Upper Body (8a/9a/5p)
For load:
Standing Shoulder Press 3-3-3-3-3
(make consistent increases)
 
For load:
1.5 Weighted Dip 3-3-3-3-3
(make consistent increases)
 
For load:
Tempo Front pulldown (:04 eccentric) 8-8-8-8
(make consistent increases)
 
For load:
Tempo Seated Row (:04 eccentric) 8-8-8-8
(make consistent increases)
 
2 rounds:
20 Single-Arm Crossbody Skull Crusher
20 Single-Arm Skull Crusher
(alternate rounds with a partner)
____________________________
 
Sleds (6p)
AMRAP 5:00
30yd Sled Push Shuttle 180/135
(alternate rounds with a partner)
 
200m Farmers Walk 53/35
 
AMRAP 5:00
50yd Sled Push Shuttle 135/90
(alternate rounds with a partner)
 
200m Farmers Walk 53/35
 
AMRAP 5:00
30yd Sled Push Shuttle 180/135
(alternate rounds with a partner)
____________________________
 
FitEssentials (6p)
For load:
Superset
Dumbbell Power Clean 10-8-6-4
Dip or Assisted Dip 5-4-3-2
 
Partner Workout
AMRAP 22:00
80 Cal Row
60 Sit-ups
40 Ring Row  
20 Burpee
_____________________________
 
Weightlifting (5p)
Snatch
70% 3×1
 -
Clean & Jerk
70% 3×1
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“You must lose a fly to catch a trout.”
~George Herbert