5 Rounds not for Time
Monday Find new 5RM OHS Then The Bear Complex 5 RNFT 7x ( power clean, front squat, push press, back squat, behind neck push press). All touch and go Add weight each round, post
PAMC 2.0.
PAMC 2.0. Add weight if possible. 4 1/2 minutes per station to complete the 30 reps. Since you can break the work up however you see fit, it is expected that you pile
21/15/9
For the board. Max Pullups Then 21/15/9 Thrusters and bar over burpees (95/65)
Partner WOD
Deadlift 5×1@ 85% Partner WOD 6 rounds 30 wall ball (20/14) 30 deadlift (135/95)
PAMC 2.0.
4 1/2 minutes per station to complete the 30 reps. Since you can break the work up however you see fit, it is expected that you pile on the weight. This cycle is almost
For Time
OHS Max reps @ 8RM + 10# 100 Double Unders 90 sit-ups 80 air squats 70 push-ups 60 Pullups 50 calorie row 40 swings (2/1.5) 30 toes to bar 20 Power Clean (135/95) 10
PAMC
PAMC
AMRAP
OHS. Max reps at 8 RM + 5# Then 3 sets of Max reps HSPU, rest 3 minutes between sets, put total reps on the board. Then 7 min AMRAP 20 box jumps