Dynamic Warm Up Upper Body Mobility Skill Work: Kipping Pull Up BB OH Press: 2×5 @ 50% 3x 80% 3x 85% 3+ 90% Then: 5 rounds 5x Forward Sprint starts vs bands 15x Ring Push Ups Then: 5 rounds 5x Reverse Sprint starts vs bands 10x OH Squats
Dynamic Warm Up Six Way BB Complex 3x @ 65# BB Deadlift: 2×5 @ 50% 3x 80% 3x 85% 3+ 90% 12:00 AMRAP 50 Double Unders 10 Pull Ups 10 Clapping Push Ups
Dynamic Warm Up Upper Body mobility work BB Bench Press 3x 80% 3x 85% 3+ 90% Then: 5 rounds Working up to max weight,Using one bar perform: 4 Deadlift 4 Power Clean 4 Front Squat 4 Push Press
3x 20 BW Squats 3x 20yds Lunge 3x 20yds OH Lunge BB Back Squats: 3x 80% 3x 85% 3+ 90% Then: 12:00 AMRAP of: 10x Pull Ups 10x Push Ups 10x OH Squat @ 95#
Dynamic Warm Up Burgener Warm Up 3x BB OH Press: 5x @ 75% 5x @ 80% 5+ @ 85% Then: 5 Rounds for time of: 4x Muscle Ups 8xBB Snatch @ 95#
Dynamic Warm Up BB Deadlift: 5x @ 75% 5x @ 80% 5+ @ 85% Then: 30, 20, 10 reps for time of: Box Jumps OH Squat @ 95%
Dynamic Warm Up Upper Body Mobility Bench Press: 5x @ 75% 5x @ 80% 5+ @ 85% Then: Tabata Intervals 4 sets of each(:20 work/:10 recovery) of: HSPU KB Swing Double Unders
Dynamic Warm Up BB Complex 3×6 @ 65# BB Back Squat 5x @ 75% 5x @ 80% 5+ @ 85% Then: 21, 15,9 reps for time of: toes to bar ring dips box jumps
Burgener Warm Up Skill: Double Unders Then: 30 reps for time of: 95# Power Snatch 50x Glute/Ham Raises
CF Warm Up 4 rounds for time of: 400m run 21 kb swings 12 pull ups Then: 4:00 FLR ring holds
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