Deadlift 5-5-5-3

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

Death By..Wait..How Many Double Unders Each Round?!

4 Rounds For Reps
Minute 1: 70 Double Unders
Minute 2: Max Sit-ups
Minute 3: Max Calorie Row
Minute 4: Rest
*If double unders are done in under a minute, you get a bonus rest! If you don’t complete them, write down your reps

Level 2: 45s double under practice
Level 1: Single unders OR plate speed steps, box mason twists,

Gymnastics & Muscle-up Skill Work

10-15 minutes to practice:
kipping efficiency
hip drive
bar muscle-ups
linking TTB, Pull-ups, & muscle-ups

Level 2 & 1: Crossover Symmetry Activation, Then:
3 Sets For Quality:
20 Hollow Rocks or Box Mason Twists
20 Bird Dogs

Diane’s Cousin

4 Rounds For Time:
12 Deadlift @225/155
12 Handstand Push-ups

Level 2: (185/125), Box Pike Push-ups
Level 1: (95/65), Pike Push-ups

Tempo Back Squat – 5/3/0 5×2

Tempo Back Squat – 5/3/0 for load:
5×2 @~70-75%

For the following tempo:
5 Seconds down, 3-second pause in bottom, fast up (5/3/0)

The Barbell 5s

12-Minute AMRAP of:
5 Power Cleans (135/95)
5 Front Squats
5 Floor Press
30 Double Unders

Level 2: (95/65)
Level 1: (75/55)

5 Round Fight

5 Rounds For Reps:
Minute 1: Max Cal. Row
Minute 2: Max Sit-ups
Minute 3: Max Box Jumps (24/20)
Minute 4: 200′ Bear Crawl (rest remainder of minute)
Minutes 5 & 6: Rest

Level 2: (20/16″)
Level 1: Box Mountain Climbers, (8″/45lb plate), 100′ light sled push

Bodyweight Intervals

10 Rounds, Every 3:00
200 Meter Run
12 Push-ups
12 Kettlebell Mason Twists (50/35)
*Rest remainder of 3:00

Level 2: (30/20), Banded Push-ups
Level 1: 100-meter run/walk, 8 Bar/Box Push-ups, Box Med Ball Mason Twists (10/6)

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