Coaches Warm up
9 Min. AMRAP
7 Strict pull ups
9 Ring dips
11 V Sit ups
12 Min. EMOM
1: Max Box jumps
2: Max rep HSPU
3: Map rep Pistol squats
4: Rest
repeat
score total reps
3 rounds
250 Meter row
15 Air squats
10 sit ups
5 push ups
Rx Program
Deadlift
10 x @50%
10 X @60%
5 x @75%
3 x @85%
1+ x 95%
Bicep curls x 10 (heavy)
Oly: Clean + Jerk
2 x 5 @60%
3 @70%
3 @80%
3 @90%
9 Min. AMRAP
3 Muscle ups
7 Push Press 155#
