8:00 AMRAP
30 seconds machine
5 Clean Deadlifts
5 Hang Muscle Clean
5 Power Cleans
5 Inch Worms
10 Sit Ups
200m Run
30 Wall Ball V-Ups (20/14)
200m Run
20 Power Cleans (115/80)
200m Run
10 Wall Walks
200m Run
20 Power Cleans (115/80)
200m Run
30 Wall Ball V-Ups (20/14)
200m Run
(KG conv: 52.5/40 PC, 9/6 WB)
Time Cap: 18mins
RX+
200m Run
30 GHD Wall Balls (20/14)
200m Run
20 Power Cleans (135/95)
200m Run
15 Wall Walks
200m Run
20 Power Cleans (135/95)
200m Run
30 GHD Wall Balls (20/14)
200m Run
(KG conv: 60/42.5 PC, 9/6 WB)
Strict Pull-ups: Week 5
Workout Definition
Partner up for some fun!
Freedom:
4 sets x 3 reps of Weighted Strict Pull Ups
[Go up in weight each round]
-rest at least 90 seconds between sets (one partner works while the other completes a set)
Independence:
4 sets x Max Effort Unbroken Strict Pull Ups OR Box Assist Pull Ups
-rest at least 90 seconds between sets- (one partner works while the other completes a set)
Liberty:
4 sets x 4 reps of Box Assist Pull Ups or Ring Rows
-rest at least 90 seconds between sets- (one partner works while the other completes a set)