STRENGTH #17

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Warmup 1 6 MINS

AMRAP

10x Banded Pull Apart
10+10x Lateral Walk
10x Banded Shoulder Press
5x Easy Burpee

Warmup 1 4 MINS

AMRAP

10x Plate Crossover Deadlift
10x Plate Bent Over Row
10x Plate Thruster

Strength and skill

10 MINS on each Station

ZONE 1
EMOM2
5x Deadlift
Complete 5 heavy sets of 5 Barbell Deadlifts

ZONE 2
EMOM2
4/6/8/10x HSPU
12x Abmat Sit Up
On HSPU choose a rep count that you can do UB or with a single break.

ZONE 3
For time, TC 10MINS
21-15-9 Reps
DB Thrusters rx 15kg’s/22,5kg’s
Pull-Ups / TRX row
Remaining time burpee over DB, score: REPS Burpee