Successory
3 Sets
5 Wall Walks + :30-:45 Nose to Wall Handstand Hold
50ft Double Dumbbell Overhead Carry (every 10ft do a Double Dumbbell Push Press
5 IYT with Plates
Scoring: Checkbox
Strength
Pause Clean Deadlift Mid + Clean Pull from Mid + Clean + Pause Push Jerk
Pause Clean Deadlift at Mid Thigh + Clean Pull from that mid thigh position + Clean + Pause Push Jerk @ 6.5/10 RPE
Pause Clean Deadlift at Mid Thigh + Clean Pull from that mid thigh position + Clean + Pause Push Jerk @ 7/10 RPE
Pause Clean Deadlift at Mid Thigh + Clean Pull from that mid thigh position + Clean + Pause Push Jerk @ 7.5/10 RPE
Pause Clean Deadlift at Mid Thigh + Clean Pull from that mid thigh position + Clean + Pause Push Jerk @ 8/10 RPE
Pause Clean Deadlift at Mid Thigh + Clean Pull from that mid thigh position + Clean + Pause Push Jerk @ 8.5/10 RPE
*Pause Clean Deadlift is for two seconds at mid thigh.
**Pause Push Jerk is for two seconds in receive position.
Scoring: Load
Pause Front Squat + Front Squat
1 Pause Front Squat + 2 Front Squat @ 7/10 RPE
1 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE
1 Pause Front Squat + 2 Front Squat @ 8/10 RPE
1 Pause Front Squat + 2 Front Squat @ 8.5/10 RPE
1 Pause Front Squat + 2 Front Squat @ 8.5/10 RPE
*Pause Front Squat is 3 seconds in the bottom of the squat.
Scoring: Load
Metcon
AMRAP 20 Minutes
500m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower
Scoring: Time
Mayhem BB 3-4 Sets 10 Strict Pull Ups (light/moderate weight is possible) @RPE 7 10 Seated Alternating Dumbbell Curl (each side) @RPE 7 -rest 90-120 seconds b/t sets- 3-4 Sets 10 Meadows Row @RPE 7 10 Ring Curls @ moderate weight – maintain quality -rest 90-120 seconds b/t sets
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