STRENGTH
4 Rounds for quality:
120/60 sec Plank hold/hollow hold
10L+10R Single arm DB bench press
10L+10R Single arm DB row
Rest as needed
METCON
RX
7 min AMRAP
14 DB Deadlift 7L+7R
12 Hang power cleans 6L+6R
10 Sit ups
7 Vups
RX: 22,5/15kg
Target: 3 Rounds
Scaled
7 min AMRAP
14 DB Deadlift 7L+7R
12 Hang power cleans 6L+6R
10 Sit ups
7 Tuck ups
BARBELL
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Scaled
5 Rounds for time:
12 Deadlifts
9 Hang power cleans
6 Push presses