1.) Every 3 minutes for 5 rounds Deadlift 5-3-3-2-1 working up to heavy 1RM, start at approx. 70%
2.) Twisted
5 rounds
25 Double Unders
15 GHD Sit-ups
3.) 4 rounds
20 Kettlebell Russian Twists
30 Alternating Sledgehammer Swings
Session 2:
– Every 3 minutes for 5 rounds 4 Overhead Squat @ 75%
– Every 2 minutes for 10 minutes:
3 Muscle Ups
30 Second hold on top of MU
– for time:
10 Deficit Strict Handstand Push-ups 2×45/1x45lb Bumper Plate
100’ Single Arm Dumbbell Lunge 1.5/1 pood Kettlebell (right arm)
5 Sandbag Cleans 150/100lb
100’ Single Arm Dumbbell Lunge 1.5/1 pood Kettlebell (left arm)
5 Sandbag Cleans 150/100lb
10 Deficit Strict Handstand Push-ups 2×45/1x45lb Bumper Plate