Deadlift 5-5-5-3-3

Deadlift for load:
#1: 5 reps @ 65%
#2: 5 reps @ 70%
#3: 5 reps @ 75%
#4: 3 reps @ 80%
#5: 3 reps @ 85%

6 Round Shoulder Burn

6 Rounds for Time of:
10 Strict Press @60%
10 Overhead Dumbbell Lunge (35/25)

Rx+ Dumbbell @50/35

More Gymnastics

4 Rounds:
Max Strict Pull-ups
10 Ring Dips

*Score is total pull-ups

2×8 – Run, Push, Jump, Push Again

2 Rounds, 8 Minute Clock:
400 Meter Run Buy-in

AMRAP w/Remaining Time:
10 Push Press (75/55)
10 Box Jumps (24/20)
5 Handstand Push-ups

Rx+ Strict HSPU & 95/65lb barbell

Acessory Strength

4 Rounds:
10 TRX/Can Lid Hamstring Curls
10 Plate Snow Angels (2.5)
10 Barbell Glute Bridge (athlete’s choice)

What The Bear?!

2 Rounds, 10 Minutes on the Clock:
800 Meter Run Buy-in

With Remaining Time, AMRAP of:
5 Power Cleans (75/55)
5 Front Squats
5 Push Press
5 Deadlifts
20 Sit-ups

*Rest 2 minutes between rounds, pick up where you left off after buy-in
Rx+ 115/85

Shoulder Press 5-5-3-3-3

Shoulder Press for load:
#1: 5 reps @ 70%
#2: 5 reps @ 75%
#3: 3 reps @ 80%
#4: 3 reps @ 85%
#5: 3 reps @ 90%
*Flex spots take press from ground or 5×10 seated dumbbell press

A Diane-Ish 12 Minutes

2 Rounds, 6 Minute AMRAP of:
5 Deadlifts (185/135)
10 Handstand Push-ups
40 Double Unders

*Rest 2 minutes between rounds, pick up where you left off.
Rx+ 225/185

6 Rounds

6 Rounds, Every 3 Minutes:
10 Overhead Squats (75/55)
15 Mountain Climbers (L+R=1)
10 Alternating Dumbbell Snatch (35/25)
10 Flutter Kicks (L+R=1)

*Rest Remainder of 3 minutes
*Score is total reps – 270 possible
RX+ 95/65 – 50/35

Core & Mobility

6 Sets:
20 Bird Dogs
1 Minute stretch or mobilization of choice
*Additional mobility work with remainder of class
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