PPLAdmin

make up day/skills day Then ab blaster 4 rft 15 weighted sit ups 12 hanging leg lifts 9 second L sits

Strength Back squats 10-8-6-4 climbing Conditioning 6 min amrap 20 calorie row 10 OHS 115/75 rest 1 min 6 minute amrap 15 wallballs 20/14 15 C2B pull ups

Skill 1.EMOMx8 5 strict pull ups 5 strict dips 2. Conditioning 5 clean and jerks 155/105 20 burpee lateral box overs 20′ for all 15 kb swings 53/35 5 clean and jerks 30 burpee box overs 25 kb swings 5 clean and jerks 40 burpees box overs 35 kb swings

1. Squat Endurance Front Squats 2 rounds of 15 reps @ 70%, rest 90 seconds between rounds Total volume remains the same, goal is to work at the same rate or faster than last week’s sets of 10 (i.e. if the sets of 10 took 1 minute = 30 seconds per 5 reps, today’s goal

Filthy 50 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings 35 Walking Lunge 50 steps 50 Knees to elbows 50 Push press, empty bar 50 Back extensions 50 Wall ball 20/24 50 Burpees 50 Double unders

Workout 15.1 Complete as many rounds as possible in 9 minutes of: 15 toes-to-bars 115/75-lb. deadlifts, 10 reps 115/75-lb. snatches, 5 reps Workout 15.1a 6 minutes to find 1-rep-max clean and jerk Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

for time 10-1 deadlift 1.5 body weight push ups clean 3/4 body weight Not 6!…. 7! 7 minute abbbbs 1 min max crunches 1 min max bicycles 1 min max leg lift 1 min max crunches 1 min max Russian twist 1 min max flutter kicks 1 min plank holds

Squat endurance 3 sets 10 @ 70% 1RM Front Squats rest 60 seconds between sets time how long each set takes. does not have to be unbroken. 7 RFT 8 box jumps 24/20 60′ shuttle sprint 8 KB swings 70/53 60′ shuttle sprint Rest 2 minutes between rounds

Conditioning for time 20 Burpee over bar 20 C2B pull ups 20 bobs 20 cleans 135/95 20 bobs 20 power snatch 135/95

Strength 10-8-6-4 Close Grip Bench press Conditioning AMRAP 7 20 cal row 10 thrusters 95/65