20 minute AMRAP
Warmup A. Hip extensions 4×10, B. 3 rounds 10 hang squat cleans, 5 kipping HSPUs. Post your scores to the Whiteboard. Strength Power Clean 10×1 add 5 lbs. Post your scores to the Whiteboard.
AMRAP 3 minutes
Warmup Jump rope 2 minutes. Slow 8 minute AMRAP 20 calorie row, 10 OHS barbell only, 10 ghd sit ups. Post your scores to the Whiteboard. Strength Back squat 3×5 80-85% Post your scores
Sprint/Pull Ups
Workout of the Day Complete on the minute: 100 yd Sprint *Complete one 100 yd Sprint on the minute for 10 minutes. then… Complete for time: 100 Pull Ups Post slowest sprint and Pull
Death by Back Squat
Strength Deadlift, 1×5 starting at 85% of max and adding weight (10#) each week Post your scores to the Whiteboard. Workout of the Day Death by Back Squat (225/155) Post your scores to the