Strength/Skill

5x5 (30X1)

Sumo Deadlift @Moderate-Heavy


-Rest as Needed b/t Sets-


Workout

"OPEN 11.2"


AMRAP x 15 MINUTES

9 Deadlift (155/105)|(135/95)

12 H-R Push-ups

15 Box Jumps (24/20)

 

Capacity Work 

AMRAP x 15 MINUTES

9 KB Deadlift 

12 Push-ups to an object

15 Box Step ups

 

Homework

 CONDITIONING

AMRAP x 10 MINUTES @ 80% EFFORT

45 Double Unders

15 Wall Balls (20/14)

5 Muscle-ups 


-Rest 5:00-


AMRAP x 10 MINUTES @ 80% EFFORT

15/10 Cal Bike

15 Burpees

10 Toes to Bar


CONDITIONING/STRENGTH

1. FOR TIME  @ 90% EFFORT

30 Ground to OH (155/105)


-Rest 5:00-


20 Ground to OH (185/125)


-Rest 5:00-


10 Ground to OH (225/155)

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