STRENGTH:

Deadlift

2 – 2 – 2 – 2 (progressive)

CONDITIONING:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Deadlifts (225/155)

Ring Dips

GYMNASTICS:

5 Rounds

3 Weighted Pull Ups

3 Weighted Chin Ups

CONDITIONING:

18 Minute AMRAP

200m Run

6 Toes to Bar

9 Push Ups

12 DB Step Ups (50/35)

STRENGTH:

5 x 2 Push Press + 1 Push Jerk (progressive)

CONDITIONING:

EMOM, 12 Minutes:

E:  14 Air Squats + ME DB Snatch (50/35)

O:  7 Burpees + ME Push Press (95/65)

STRENGTH:

Front Squat

3 @ 70%

3 @ 75%

3 @ 80%

3 @ 85%

CONDITIONING:

8 Minute AMRAP

50 Double Unders

10 Overhead Squats (95/65)

Julie’s Birthday Workout!!

Buy In:  37 Double Unders

12 Rounds

1 Power Clean + Hang Power Clean (225/155)

9 Russian KBS (55/35)

8 Handstand Push Ups

1 Bar Muscle Up

Buy Out:  37 Double Unders

GYMNASTICS:

Weighted Ring Dips

4 – 4 – 4 – 4 – 4 (sets across)

CONDITIONING:

4 Rounds:

:30 on/:30 off

Calories on Assault Bike

Lunges (R + L=2)

Sit Ups