Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week.
(AMRAP - Rounds and Reps)
21 Wall Balls 20/14
15 Cal Row
9 Deadlifts 225/155
**** coaches option of doing this in a Team format. Just double the numbers to 42-30-18.
Strict Press (5 x 3)
*5 sets of 3 reps.
*Strict Press has ZERO bending at the knee. All shoulders. Keep your quads and glutes flexed at all times during the lift.
*After each set perform 1min. worth of russian twists with a 45/30lb DB. Holding it vertically with your hands around the bell and not the handle. L+R=1 rep. I purposely want this to be heavy today. You probably won't get that many, but it's fine.
Metcon (AMRAP - Reps)
15min. to get as far as possible...
DB Hang Clean and Jerks 50/35lb
*RX+ 1-2-3-4-5 Muscle Ups instead of pull-ups
*You only have 1 DB. Alternate sides every 5 reps.
*Remember to do a slight pause at the shoulder before you press overhead. It is not a snatch.