Thursday!
Strength: (15:00) Deadlifts
Take 90% of your 1RM DL and use that number as your base weight to calculate the following percentages (listed below). Progressively load to 75% (2-3 sets of 3-5 reps) and perform the following…
75%x5
85%x3
95%x1+(AMRAP) as many reps as possible until just BEFORE failure. Perform these reps with close to perfect form!
Strength Alternative:
12:00 AMRAP!
12 Cal: AD Bike
15 Goblet Squats #53/35 KB
15 BFSU
100 M Run
Met Con: 12:00 Clock!
*Penalty: 5 “on the spot” Burpees if you break during the DL and or 5 “on the spot” Burpees if you break during each set of the Gymnastics complex. Once you complete the “penalty (for the complex), you must re-do the entire complex, before moving on. Not for the DL. Just finish out your reps. There is a maximum of 1 penalty for each exercise per round.
E: 4RFT!
Gymnastics Complex: 2 sets!
2 TTB
1 Bar MU
+ 2 C2B Pull Ups
Or… (your choice)
2 TTR
1 Ring MU
2 C2R Pull Ups
12 Sumo DL #205/145
50 Dubs
RX: 5RFT!
12 Sumo DL #185/135
Gymnastics Complex: 1 set!
2 TTB
Women: 2 Pull Ups
Men: 2 C2B Pull Ups
+ 1 TTB
35 Dubs
M/S: AMRAP!
Gymnastics Complex: 1 set!
5 TTB
*Gymnastics Complex MOD:
8 TTB attempts or 15 Hollow Rocks or 15 Double Knee Hugs (Sit Ups)
10 Sumo DL #165/115
25 Dubs (65 Singles)