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112315

Strength: A. Dumbbell Bench Press – 3×5 AHAP B. Horizontal Ring Rows – 3×5 @ 3121 tempo Work: AMRAP 10 15 Shoulder to overhead, 95/65 15 Front Squats, 95/65

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112115

Strength/Skill: EMOM 15 3 Power Clean @ 70% of 1RM 5 Burpees Work: 3 rounds for time with a partner (alternate rounds each time) 10 Deadlift, bodyweight 21 Box Jumps, 20″

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111915

Strength: A. Shoulder press - Build to a 3RM B. Barbell BOR - 4x5 ascend to AHAP Work: Reps of 21-18-15-12-9-6-3 for time Shoulder to overhead, 115/75 Box Jumps, 24/20

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111615

Strength: A. Deadlift - 5x3 @ 80-85% B. Push-ups - 5 x max reps Work: "Chain of Pain" 5 rounds ascending to AHAP 10 Deadlift 10 Power Clean 10 Front Squat 10 Push Press 10 Bent over Rows This complex…

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