AMRAP in 4 Minutes:

• 3 Pull Up
• 6 Push Ups
• 9 Sit Ups

Strength:

3 Sets:

• ME Double Unders in 45 seconds
• Hip Ext. x 12-15

Skill:

“Lynne”

5 Rds For Max Reps:

• Bench Press BW/75% BW
• Pull Ups

• 10 Minutes Mobility

AMRAP in 4 Minutes:

• 3 Pull Up
• 6 Push Ups
• 9 Sit Ups

Strength:

3 Sets:

• ME Double Unders in 45 seconds
• Hip Ext. x 12-15

Skill:

“Lynne”

5 Rds For Max Reps:

• Bench Press BW/75% BW
• Pull Ups

• 10 Minutes Mobility

3 Rds NFT:

• Wall Squats x 5
• Strict Pull Ups x 10/7

Strength:

A) On the minute, every minute, for 10 minutes:

• Power Snatch x 3 reps

*Build the load over the course of the 10 sets. Start light, last 2-3 sets should be “heavy” for the triple. All snatches must be received above parallel.

B) 5 Sets:

• Close-Grip Bench Press x 5-6
• Rest 90 seconds
• Toes to Bar x 12-15 (keep these quick and unbroken)
• Rest 90 seconds

C) 3 Sets:

• Weighted Dips (Stationary) x 8-10 reps @ 20X2 (hold for two seconds at the top)
• Rest 90 seconds
• GHD Sit-Ups x 15-20 reps
• Rest 90 seconds

Skill:

• GH Raises x 6-8